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Get some sleep

cute pug

As today is World Sleep Day, we thought we'd share a few tips for a good night's sleep and ask you for yours in return. A healthy sleep pattern has been proven to reduce serious health problems, such as obesity, hypertension, depression, and even Alzheimer’s.

Our cognitive functions can also be affected by sleep deprivation, so you could say that this is quite an important topic.

  • Do your best to go to bed and get up at roughly the same time each day in an effort to programme your body into a sleep routine.
  • Try getting daily sunlight exposure, preferably combined with some exercise. Research shows that regular walkers had longer and better quality sleep, and it can even reduce the number of sleepless nights for those suffering from insomnia.
  • Go easy on stimulants such as caffeine. Caffeine is great for kick-starting our day, but it can wreak havoc with our body clocks and even have an effect on the length of time we sleep up to six hours after we've consumed it.
  • Cut the light. Try to make your bedroom as dark as possible; blackout blinds are great - especially as the sun starts to rise earlier. Also, do your best to avoid smartphones and computers before you go to bed, because as well as pinging social media alerts forcing your brain to remain active, the blue light emitting from your screens actually suppresses levels of melatonin. Melatonin is the hormone that regulates sleep-wake cycles and it should increase when you are preparing for bedtime and decrease as the sun rises in the morning, signalling your brain to wake up. The blue light can be filtered out using specific apps or by changing the settings on your device, but there are still plenty of funny pictures and skateboarding cat videos waiting to keep your mind awake into the early hours...

Please feel free to share any sleep-enhancing tips with us and have a peaceful weekend. x

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