Experts say that currently, in the UK, there is a sleep epidemic. Over 30% of people suffer from insomnia and up to 70% suffer from sleep disturbances. Sleep is vital for our bodies, and without efficient sleep it can effect all aspects of our life. A lack of sleep can leave us feeling tired and sluggish throughout our busy day. But, the good news is, there are many simple changes we can make to improve the quality of our sleep.
We at Liv4 have a few tips to help you do just that.
Getting plenty of exercise is not just vital for our physical and mental health, but it can also improve our sleep. Exercise can help us to fall asleep and also promotes deeper, better quality sleep. Even a small amount of physical activity can increase the length of time we spend REM sleep... basically deep sleep. That deep sleep is considered the most physically restorative sleeping phase. Exercise may also help us achieve 'good' sleep in other ways too, like by reducing stress and anxiety levels.
Just get up from the sofa and start moving to catch some ZZZ's!!
We have all had that moment when we realise at 8pm, that all we've had to drink all day is a coffee and a Coke. Then frantically try to down 2 litres of water because we need to hydrate!!
We all know that drinking water is super important for our bodies and our brains. However, drinking too much water before bed, trying to 'catch up', can have adverse effects on our sleep pattern. It can cause unwanted disturbances throughout the night.
If you want a good nights rest, caffeinated drinks are out the window. Obviously caffeine keeps us awake, but scientifically, the half life of caffeine is about 5-6 hours - so it takes that long for your body to pass half of the caffeine in your morning cuppa. So, you are a morning coffee drinker (we most definitely are), by lunchtime our bodies will still contain half the caffeine we ingested at breakfast.
Ditch the afternoon coffee and drink water throughout the day!
3. Bed time
A bedtime is not just for kids! Having a regular bedtime is optimal for us adults too. Maintaining a good bed time routine is something our bodies crave and we just don’t know it. Our bodies are so clever that we have an internal alarm clock, well kind of. Our bodies start to relax and unwind closer to our normal bedtime and become more alert closer to the time we normally wake up. This is all thanks to our body's circadian rhythm.
Alarms are not just for the morning, try setting a bedtime alarm too. As soon as it dings, brush those teeth and get yourself off to bed!
4. Screen time
I am sure that Fred and Wilma Flintstone did not need an iPad/iPhone to drift off to sleep, so why do we need it now?!
Watching a quick Netflix ep that turns into a whole season of breaking bad is something most of us can relate to. Most commonly people use their screen time to chill out before going to bed. In terms of our sleep this is a huge downfall!
Melatonin is a hormone, produced by our bodies, that helps us sleep. The blue light that comes from our screens, has been found to slow down our melatonin production. So, when we relax in bed and catch up on the latest murder documentary or Kardashian drama, we are actually self sabotaging our sleep.
So, instead of screen time before bed, try reading a book. If you really can not resist, we recommend to getting some anti blue light glasses.
Ditch the screens, be more like The Flintstones!
Last but most definitely not least, try our CBD! If you really do struggle with sleeping, we highly recommend supplementing your body with our Liv4 CBD.
Trust us, it really works!
Try out our simple sleeping tips and let us know on Facebook or Instagram if they help you improve your sleep.
Sleep tight, don't let the bed bugs bite!