June 30th 2024.
We've all had those nights where we know we should have gotten more sleep. In the past, we used to easily get our recommended eight hours of rest, but now it seems like a constant struggle. According to a survey by Kalms Herbal Remedies, over half of the UK population struggles with falling asleep and staying asleep. This can have a significant impact on our skin, weight, mood, and overall health and wellbeing. It's no wonder that so many people are facing these sleep issues, with 18.5 million adults surviving on just six hours of sleep per night.
The survey also revealed that there are various factors contributing to this lack of sleep. It could be difficulty falling asleep in the first place, frequent awakenings during the night, or a combination of both. Dr. Nerina Ramlakhan, a renowned sleep expert, physiologist, and best-selling author, explains that the current state of the world with economic uncertainties and geopolitical tensions can make it challenging to achieve a good night's sleep.
Not getting enough sleep or having disrupted sleep can have detrimental effects on our health. The survey found that 55% of people feel groggy, while over half feel tired and irritable the next day. This can affect their ability to concentrate and be productive. Dr. Ramlakhan emphasizes that sleep plays a crucial role in our overall wellbeing and can result in multiple negative consequences. While many people attribute poor sleep to caffeine, electronic device use before bedtime, and an irregular sleep schedule, Dr. Ramlakhan also points out that stress and anxiety can also be significant factors.
However, the consequences of sleep deprivation go beyond just feeling tired the next day. It can lead to more severe health issues such as depression, dementia, and even increase the risk of stroke or heart attack. Dr. Ramlakhan stresses the importance of finding a balance between our busy lives and getting consistent, restorative sleep. Research suggests that a good night's rest can reduce mortality rates, improve productivity, and even boost the UK economy.
Establishing a personalized sleep-care routine that aligns with your lifestyle and promotes relaxation is key to achieving a revitalizing night's rest. This routine may differ from person to person, but the concept remains the same - develop reliable practices that help you unwind from the stressors of daily life and prioritize sleep.
Dr. Ramlakhan shares five tips to improve your sleep, based on her expertise. The first tip is to establish a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. Following a consistent schedule helps regulate your body's internal clock and enhances the quality of your sleep.
The second tip is to create a relaxing bedtime routine. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. These rituals signal to your body that it's time to wind down and prepare for rest. They can also help reduce levels of cortisol, the stress hormone.
Another helpful tip is to try a herbal remedy. Valerian root has been used for centuries for its sleep-inducing properties. It promotes relaxation and reduces feelings of stress and anxiety, which are common triggers for sleepless nights. Herbal remedies are a safe over-the-counter solution to support a restful night's sleep, with less chance of waking up in the middle of the night and feeling groggy the next day.
Optimizing your sleep environment is also crucial. Keep your bedroom cool, dark, and quiet to create a conducive environment for sleep. Invest in a comfortable mattress and pillows, and consider using blackout curtains, white noise machines, or earplugs to block out any disturbances.
Lastly, it's essential to limit stimulants and screen time before bed. Avoid consuming caffeine, heavy meals, nicotine, and alcohol close to bedtime as they can disrupt your sleep patterns. Additionally, reduce your exposure to electronic devices such as smartphones, tablets, and computers, as the blue light emitted can interfere with the production of melatonin, a hormone that regulates sleep.
Do you have a story about your struggle with sleep or tips for getting a good night's rest? We'd love to hear from you. Feel free to reach out to us by emailing [insert email address].
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