Sleep deprivation can have serious short and long -term consequences, therefore the development of healthy habits is not negotiable.
In the light of World Sleep Day on March 14, a sleep expert spoke exclusively to GB News on how British can improve their routines at bedtime. Among the other night rituals, those who find it difficult to sleep are invited to abandon their PJ.
Sleep, as defined by the Sleep Foundation, is an “essential function” which allows the body to “recharge”, to remain “healthy” and to “tie illnesses”.
Experts added: “Without enough sleep, the brain cannot function properly, altering your ability to concentrate, to think clearly and to treat memories.”
“23% of us prefer to sleep naked and there could be important health benefits”
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For optimal functioning of the brain and body, the sleep expert Martin Seeley of Mattress dayshared his five best tips for a “best sleep night”.
How to sleep better
Exchange pajamas for your birthday costume
Some 23% of us prefer to sleep naked and research shows that there could be significant advantages for health, the largest temperature regulation being the most important. While we sleep, our body temperature drops, helping us produce melatonin. He goes up again to the morning to help you wake up.
Sleeping naked helps this process, because no pajamas trapping heat bothers the drop in your central temperature. Overheating can seriously hinder your deep sleep chances, so sleeping naked means that your body can easily dispel heat and cool you, especially if you tend to sweat overnight.
Define a sleep routine
Our sleep is determined by our circadian rhythm, which is why having a routine for bedtime is central to obtain a good quality sleep.
Start by fixing steps every night before going to bed, like engraving the lights, listening to relaxing music or perhaps meditating. Over time, your brain recognizes these clues and realizes that it is time to sleep.
You must also establish a coherent sleeping and awakening time and standing as much as possible, even on weekends.
Make your room a paradise for good sleep
Our sleep environment plays a huge role in the way we sleep. A dark and calm room is the best to promote a restful sleep and make sure that the temperature is good can prevent you from waking up in the night.
Soothing smells like lavender can promote relaxation, which you can get in the form of pillow sprays or a hitch diffuser. And do not underestimate the importance of a comfortable mattress, a pillow and bedding.
Shower before bed
Even if you work in an office, your skin and your hair collect huge amounts of bacteria and airborne pollutants, including pollen, dirt, sweat and general germs.
These then stay on your skin until you wash them, so if you shower in the morning, you will transfer this grime to your bed while you sleep. Your body also produces natural oils throughout the day.
SEBUM, natural oil that prevents your skin from drying, is at its highest afternoon production rate.
In shower at night, you clean your body of these impurities, preventing your pores from clogging and causing acne and promoting a more hygienic sleep environment. This can be part of your sleep routine.
Approach all sleep disorders
Sleep disorders can result from various factors, including underlying medical conditions, mental health problems or lifestyle choices.
Current sleep disorders include insomnia, sleep apnea, narcolepsy and agitated legs syndrome. If you think there is an underlying problem causing problems with your sleep, you should start by holding a sleep journal, including information such as daytime activities, the time you eaten and if you had alcohol.
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Shower before the bed “promotes a more hygienic sleep environment”Getty images
Martin has also demystified popular myths surrounding sleep, warning that certain common claims are “dangerously wrong”.
Harmful sleep tips rather than useful
The body gets used to a lack of sleep
The body does not adapt to a lack of sleep. After a few nights of insufficient sleep, you will probably feel more asleep during the day.
This increase in daytime sleeping can stabilize for weeks or months without sleep, but that does not mean that your body works optimally or adapts effectively to loss of sleep.
You should stay in bed as long as you can if you can’t fall asleep
Instead of throwing and turning into your bed, it may be better to get up and do something relaxing in a silent and dark setting.
This can mean reading a book without using your smartphone or other electronic devices – then trying to go back to bed once you have started to feel sleep.
Some beers or a glass of wine before bed is the ideal way to sleep more deeply
A drink or two can be relaxing, inducing drowns that facilitates initial sleep. However, the quality of sleep decreases considerably.
Sleeping with the light on is harmless
It is best to sleep in a room as dark as possible. Even when you are in bed, your eyes closed, the low light can increase the risk of awakening.
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