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Top tips for getting a good night’s sleep before work…

There’s nothing worse than being tired in work, not being able to concentrate and having to fight with your eyelids to stop them from closing – we’ve all been there! Suffering from a lack of sleep can have a number of effects on you, and not just the obvious ones. Poor sleep is proven to have negative effects on hormones, exercise, performance and brain function; it has the potential to cause weight gain, increase the risk of disease and cause memory issues (and that’s just the start!) Therefore, it is crucial that you get a good night’s sleep and have a proper sleeping pattern, if you want to find out how you can achieve this, just keep reading…

Increase light exposure in the day…

This helps keep your circadian rhythm healthy (your body’s natural time-keeping clock.) Your circadian rhythm helps you stay awake during the day and alerts your body when it’s time to wind down and go to sleep! Ensuring you have sufficient amounts of light exposure in the day tells your body that when it gets darker outside that it is time to go to sleep.

Don’t consume caffeine late in the day…

Caffeine stimulates your nervous system and can stop your body from naturally relaxing at night – it can stay elevated in your blood for 6-8 hours, therefore it is best to stop drinking in the early afternoon to eliminate the chances of it stopping you from sleeping. If you want to drink coffee desperately in the afternoon, it’s a good idea to choose a decaffeinated option.

Watch what you eat and drink…

Having a healthy diet is one of the best ways to improve your sleeping pattern – eat better, sleep better! Also avoiding heavy meals before you go to bed is a good idea as they may sit heavy and cause you discomfort, resulting in a struggle when trying to fall asleep. Avoiding alcohol is a good option as although it can often make you tired and send you to sleep, the chances are it will disrupt your sleep later in the night and you may wake up feeling dehydrated!

Try a melatonin supplement…

Melatonin is a sleep hormone that tells your brain when it’s time to go to bed. Melatonin supplements are often used to treat insomnia as they are recognised as one of the easiest ways to fall asleep faster and fix your sleeping pattern without having to make any drastic adjustments! They are a popularly used method to improve sleep as they calm down your body before bed.

Don’t nap!

Napping throughout the day will mean you’re less tired when it’s actually time to go to bed and your body will not be ready to wind down – resulting in an unhealthy sleeping pattern and severe fatigue throughout the day! Try and fight your sleep in the day so you can have a good night’s sleep. However, if you’re really struggling, limit your naps and set alarms to make sure you don’t sleep too much!

So, to avoid them days at work where you feel tired and stressed try and follow the above tips. For more advice click here. However, if nothing is working it may be wise to contact your GP.

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