{"id":3653,"date":"2020-05-05T10:30:53","date_gmt":"2020-05-05T09:30:53","guid":{"rendered":"https:\/\/www.caredocs.co.uk\/?p=3653"},"modified":"2022-04-22T16:06:47","modified_gmt":"2022-04-22T15:06:47","slug":"getting-a-good-nights-sleep-our-top-four-tips-blog","status":"publish","type":"post","link":"https:\/\/www.caredocs.co.uk\/getting-a-good-nights-sleep-our-top-four-tips-blog\/","title":{"rendered":"Getting a good night\u2019s sleep \u2013 our top four tips"},"content":{"rendered":"\t\t
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There are certain commitments you have to make when you\u2019re employed in the health care sector. It\u2019s not your average job. Working alternating shifts, adapting to new environments and a lack of consistent daily routine is common practice and can impact sleep habits. Going to bed and waking up in the morning at the same time every day and having a normal structure is key advice for sleeping, but not everyone has that luxury.<\/p>

A good night\u2019s sleep can mean many things. It refreshes us physically and mentally, leading to better overall health. But it also increases our memory and proficiency, so we make less mistakes at work. In a profession that involves sacrificing your own health in favour of others\u2019, especially right now, having a well-deserved snooze is one way you can take better care of yourself.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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1. Wind down an hour before bed<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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After a long or stressful shift, there are various relaxing ways to prepare yourself for sleep. By slowly reducing your activity levels and switching the focus of your attention to one task, you can calm your mind so it\u2019s not over-stimulated or overthinking. Simple things like reading, listening to an audiobook or peaceful music and writing a diary or a to-do list can help. Avoid using computers and phones, as our brains confuse the blue light with sunlight.<\/p>

Other ideas include having a warm (not hot) bath or non-caffeinated hot drink to bring your body to optimum resting temperature, practice breathing techniques or perform light yoga stretches. Heavier types of exercise can have the opposite effect on our brains and wake us up.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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2. Be health & time conscious<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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What we consume and the time of day we do it have a big impact on our ability to sleep and the quality. Generally, eating better has numerous benefits for our wellbeing, so it\u2019s easier to talk about what we should avoid.<\/p>

An overactive body can act similarly to an overstimulated brain and stop us sleeping. Nicotine, alcohol, sugar and caffeine all cause chemical reactions inside us. Cutting out \/ down on these, especially during the evening, means our internal activity is more relaxed.<\/p>

Eating heavy meals before bed can also have a negative impact. For example, spicy and carb-rich foods like curry and rice can also wake your body up. If you\u2019re able to, it\u2019s recommended you eat dinner at least two hours before you sleep to give your body time to digest and process food.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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3. Exercise daily<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Exercising obviously makes us feel tired but there\u2019s little time to fit it in. Even when you feel like you\u2019re exhausted from standing on your feet all day, your body has gotten used to that activity. Doing something new and refreshing, even small doses of daily exercise can help you sleep better in the long-term if done consistently. When we rest, our mind and body are being repaired, rejuvenated and improved. The more activity types you can fit in to challenge you, the more balanced your sleep stages will become. Light sleep, REM and deep sleep all have their own benefits.<\/p>

To find out how much sleep you should be getting on average, visit Sleep Advisor<\/a> for more information.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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4. Be comfortable<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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A comfy mattress and pillow, and soft breathable sheets can of course help you relax and provide great rest, but have you also considered what else is in your bedroom? Your brain can associate certain items you own, like televisions, computers and music speakers with non-sleeping activity. Your bedroom should be a peaceful environment with no distractions. Practice some feng shui and see if you can move your furniture around in a way that creates a different energy. Aim for cosy, not busy.<\/p>

It comes as no surprise that these tips are all health related. They are all minor changes in their own way that return big results when worked into a daily routine. Most importantly, they focus on providing small amounts of structure and allows for some \u2018you\u2019 time. Of course, everybody is different, so if sleeping is still an issue after trying a few new techniques, you can contact your doctor for advice.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Sources<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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https:\/\/www.nhs.uk\/live-well\/sleep-and-tiredness\/how-to-get-to-sleep\/<\/a><\/p>

https:\/\/www.helpguide.org\/articles\/sleep\/getting-better-sleep.htm<\/a><\/p>

https:\/\/www.sleepfoundation.org\/articles\/healthy-sleep-tips<\/a><\/p>

https:\/\/www.healthline.com\/nutrition\/17-tips-to-sleep-better<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

There are certain commitments you have to make when you\u2019re employed in the health care sector. It\u2019s not your average job. 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