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The importance of a good night sleep


Sleep is an essential part of the day which is taken for granted until that one night where you toss and turn, unable to get to sleep. Waking up the next morning, exhausted, feeling like you never went to bed that night. 
 
Sleep deprivation is up there with some of the most common issues people experience in daily life and can have negative impacts on the body. These include weight gain, impaired cognitive function, difficulty remembering things and lack of concentration which affect our daily lives. 
 
However, there are some things you can do to improve your sleep environment, resulting in a better night sleep. 
 
 
1. Bedroom
 
A dark room which eliminates sunlight or street lights is beneficial to enhance melatonin levels. Invest in good quality black out blinds and curtains to control light exposure. Room temperature is also a key part of a good nights sleep. Ensure the room isn't too warm or too cold. It is suggested that the perfect room temperature for optimal sleep is between 60-67 degrees Fahrenheit. 
 
2. Be active 
 
In order to fall asleep you need to be tired enough physically. If you have sat about all day and night, you will not have used up enough of your bodies energy and will find it difficult to sleep. Exercise increases the level of adrenaline in the body so make sure you don't exercise too late at night or you will have a surge of energy late at night preventing you from sleeping.
 
3. Turn off technology 
Laptop, phone and television screens all give off blue and white light which reduces the ability of the body to release the sleep hormone melatonin which signals the body that it is night time and to prepare for sleep. it is suggested that you turn off all technology 2 hours before going to bed to reduce the impact on the body.
 
4. Listen to your body 
If you usually go to bed at 10pm but tonight you aren't feeling tired, don't go to bed. You will end up lying there tossing and turning staring at the ceiling and stressing yourself out. Out of everyone, you know your body the best and you know how you are feeling. Listen to your body, be mindful of what happens to your body. If you drink alcohol with your dinner does this prevent you from sleeping? If yes, try decreasing your intake or have a drink earlier in the night. 
 
5. Get into a routine 
Try going to bed at the same time of night and getting up at the same time each morning. Follow a routine before bed of cleaning your teeth, washing your face etc., and repeat this each night. Sort out all your tasks before heading to bed so nothing is on your mind to do the next day.