Sleep Deprivation Hints & tips to cure those sleepless nights.

Sleep Deprivation

For most of us a few sleepless nights doesn't do much harm, but if the problem persists it can be a seriously debilitating ailment. The average person spends 25 years of their life asleep. That means you will spend roughly a 3rd of your lifetime in the land of nod. So it is common sense that regular good quality sleep has a profound effect on our general health and wellbeing.

Sleep Deprivation or insomnia, along with the induced physical and phychological affects, can be an extremely dangerous condition.

How To Get To Sleep - Top Tips

Get a blackout blind or curtains.

If you are experiencing problems with sleep deprivation it may be due to your room not being dark enough. Sleeping in a room that is dark produces an important hormone called melatonin. Studies show that melatonin plays an important role in the prevention of cancer. People who sleep during the day or in a semi-dark room have been shown to have a higher risk of contracting cancer. So getting some blackout blinds or curtains may not only promote a restful nights kip but could in fact save your life.

Time to get a new mattress?

Your mattress has a huge impact on your quality of sleep and therefore your general wellbeing. Everyone's taste is different when it comes to mattresses but generally you should aim for one that offers both comfort and support. Mattresses today come with all sorts of clever features designed to give you the best night's sleep possible. The springs in the mattress are very important and you should look for quality rather than quantity in this area or you may like to give memory foam a try. Sitting on a bed in a show room doesn't really give you an accurate feel for the mattress; you would be much better off buying online and experience sleeping on the mattress in your own home. Buying a mattress online will save you money and most retailers will have a returns policy

Take some natural sleeping supplements

Sometimes we need a helping hand to get into the land of nod. There are loads of herbal remedies that will see you dozing off in no time at all. Most of the over the counter remedies contain the herb Valerian. The benefits of Valerian, compared with other sleep medications, are that it is not addictive and it allows you to wake up refreshed rather than groggy. As well as supplements you may want to give aromatherapy a try. The scent of lavender has a sedative quality which increases deep sleep and makes you feel refreshed when you wake.

Gadgets that promote a restful night

There all sorts of gadgets out there that are designed to cure sleep deprivation, from gadgets that identify why you are struggling to sleep, to wakeup lights that simulate a sunrise. You could try an acupressure product to train your body to relax and sleep better or maybe download a sleep aid app on your smart phone. There are plenty of affordable gadgets out there to try, so you no longer need to endure a sleepless night.

Relaxing music to help you nod off

Research suggests that listening to relaxing music before bedtime can help with sleep deprivation. Studies have shown that soft music with a tempo of 60-80 beats per minute is ideal and has the effect of slowing down breathing and lowing the heart rate.

Always Tired?

Here are some activities you should avoid to help you get a good nights sleep.

Avoid Caffeine at least 12 hours before sleeping.

Caffeine works by stimulating the heart and central nervous system. The drug works by inhibiting the adenosine receptors in our brain. Adenosine is important in the promoting of sleep and suppressing arousal. Anything that prevents this process from running smoothly is best avoided before sleep.

Avoid alcohol before sleep.

Yes we have all heard that a cheeky nightcap can help us get off to sleep. While this may be true, drinking before bedtime will decrease the quality of your sleep by disrupting and altering the duration and sequence of your natural sleep states.

Avoid eating large meals in the evening.

Overeating at night will stimulate your digestive system. This may cause heartburn, acid reflux and general discomfort, all of which are undesirable when trying to get a good nights sleep .

Here are some activities that can help you get a good nights sleep.

Regulate your sleep patterns.

Try to go to bed at the same time and wake up at the same time each day. The human body likes routine and by regulating your sleep-wake cycle you stand a better chance of experiencing great quality sleep.

Eat Magnesium-rich foods.

Magnesium is a natural sedative and will aid a good nights sleep. Magnesium rich foods include, spinach, milk, beans, pumpkin seeds, oat bran and fish.

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