Restless nights, lack of sleep, no time for exercise – these are all factors which can have a negative impact on our mindsets and daily lives. Problems with sleep in particular can affect how we mentally and physically feel. For optimum health, the average adult should get between 7 and 9 hours of sleep each night. However, with 74% of adults in the UK reporting instances of bad quality of sleep over a period of 12 months; it is an issue that many of us face. In today’s blog, you will learn how a lack of sleep can affect your mental health, and our top tips for improving your sleep.
Sleep can affect your emotional regulation. If you find that you are experiencing a period of poor sleep for weeks, months, or even years, this can have significant negative impacts on your day-to-day life. Poor sleep can lead to having a lack of energy, lower your mood, and reduce your ability to concentrate. It can also impact your immune system, and overall health and wellbeing.
Kira’s top tips for a well-rested night
Tip one – regulation and routine
Creating a regular sleeping pattern is the most effective place to start when it comes to sleep quality. Your body will be programmed to sleep better if you go to bed and wake up around the same time each day. In addition, having a wind down routine can prove beneficial: learning how to relax your body so that it is ready for sleep is important. This could be by having a warm bath, listening to music, or meditation.
Tip two – exercise
Exercise can help relieve any tension or anxieties which you may have faced during the day. Try not to do any vigorous exercise close to bedtime, as this can keep you awake. Doing some moderate exercise, such as going for a simple stroll, swimming, or a bike ride are some great places to start.
Tip three – environment
Create a calming environment for sleep and rest. Most people find that having a dark, quiet, and cool room are the perfect settings for a well-rested night.
Tip four – diet
It is important to watch what food and drink you consume, especially in the evenings. Cutting down on caffeine, tea, coffee, and energy drinks can be beneficial as caffeine interferes with the body’s natural process of falling asleep. Try instead to have a warm mug of milk or herbal tea if you feel you need a warm drink before bed. Additionally, consuming too much food late at night can interrupt your sleep patterns.
Tip five – helpful herbs
Made from valerian, Kira Restful Sleep is a traditional herbal medicine (THR), used historically as an aid to a good night’s sleep, particularly if the cause of your occasional sleeplessness is mild anxiety. Use in conjunction with our top tips above to help support your sleep quality, and you’ll be on the path to well-rested nights in no time!