Lifestyle

Top 10 reasons Brits struggle with their sleep

IF you lie down in bed at night, what keeps you awake?

Brits are limited by similar issues, such as fearhealth issues and scrolling through social media.

Fix your sleep robbing problem with these tips

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Fix your sleep robbing problem with these tipsPhoto credit: Getty

The UK is a nation of restless sleepers, polls confirm.

Almost one in five of us (17 percent) never wakes up feel rested.

This is acc exercise nutritionManufacturer of sleeping pill capsules Separatethe 2,000 UK surveyed.

More than half of people would describe their sleep as fragmented.

A meager tenth would say they sleep well every night.

When asked what keeps them from sleeping, pets, partners and work concerns were all in the top 10 reasons.

Phoebe darlinga functional nutritionist from Harley Street, shows how to fix these common sleep problems.

1. restless mind

General anxiety and a restless mind are unsurprisingly the number one reason Brits struggle to fall asleep.

There’s no “off” switch you can flip just before bedtime. Therefore, it is important to prioritize an evening routine that allows you to slowly switch off.

Phoebe says you can train the nervous system to switch off more easily and therefore feel rested quickly.

She said: “If you do two to three ‘turns off’ from noise, bright electric lights and technology throughout the day, your nervous system trains your nervous system not to be so happy.

“Remove yourself from all external factors that overstimulate your nervous system.

“Your body can only respond to stimuli so long before it becomes stressed.

“Breaking up the day with 5-10 breaks from it makes such a big difference.”

2. have to get up in the morning

It seems obvious, but simply having to wake up in the morning can shorten our sleep.

“Alarm clocks are a very modern invention,” said Phoebe.

Instead, she suggested that you develop a sleep routine that allows you to wake up naturally in the morning and feel refreshed, rather than to an annoying alarm clock.

This calculation can help you figure out when to go to bed to wake up refreshed each morning.

Phoebe said, “If you create a pattern of getting up at a regular time, then naturally you’re going to feel awake without help.

“Sometimes the most obvious things are the most effective — if you have to get up early, go to bed early.”

If the idea of ​​hitting the sack an hour or two earlier than normal seems out of reach, don’t do it all at once.

Phoebe said: “You can train your circadian rhythm [internal body clock] by about 20 minutes every two weeks.”

Sometimes it can feel like our hands are glued to our phone when we know we should be sleeping.

Phoebe said: “The problem with screens is twofold – that blue light They send your brain a message to be awake, and the moving images and sounds are also forms of stimuli.”

Phoebe urged people to resist temptation scroll by leaving your phone outside of your bedroom at least an hour before bed – or at least turning it off.

She said: “Turn to more analog activities like reading a book/magazine, listening to the radio, doing a crossword or puzzle in the newspaper, or having a nice relaxing bath.

“If you usually write in the evening, pick up the phone and chat instead.

“Hold your relaxation time sacred, it is the key to optimal sleep.”

4. worries about work

Phoebe says it’s not always possible to just switch off worries about work — though strategies like breathwork and meditation can help you relax.

Instead, she said, “We can change how we deal with pressure” to have a more general, calmer approach to life stressors like work.

She explained: “Poor sleep for just one night decreases overall brain activity by 30 percent, making us less rational, more emotional and much more anxious than if we were well rested.

“Stimulants like coffee, caffeinated teas, and energy drinks contribute to this cycle by affecting sleep quality and activating our stress response more easily.

“Halve your caffeine intake and replace those cups with water for a week. Watch as these worries become less troubling as your body calms down.”

5. alcohol

You may think alcohol helps you fall asleep. But for sleep quality, it sucks.

Phoebe said, “The presence of alcohol in the body will interrupt 20 percent of REM sleep.

“In this moment, our brain regenerates overnight. So if we drink regularly, even a small amount, we limit it significantly.

“Try to go alcohol-free on your weeknights, turn to a botanical sparkling non-alcoholic spirit, you get the ceremony but without the consequences.

“And then when you drink alcohol, think about the total intake. Two white wine spritzers in one evening are equivalent to a small glass of wine.

“You can still enjoy alcohol, but your body will recover faster.”

6. partner’s sleeping habits

Snoring, going to the toilet, fidgeting and much more – our partners can crank us around the corner at night.

It may be worth considering: a “Sleep Divorce”whereby you and your partner go to bed at different times to respect that your internal clocks are different.

However, Phoebe says those who go to bed at the same time “feel safe, secure and valued by a significant other [and] have been shown to have better recovery quality than those who don’t.”

If going to sleep at the same time isn’t possible, use silicone earplugs and a comfortable cotton sleep mask to block out the sound of your partner getting ready for bed.

7. background noise

Unfortunately, not all of us can sleep in a quiet oasis.

The TV, noisy neighbors, roommates or family members can disrupt 24-hour sleep.

Phoebe said: “Silicone earplugs are a life saver here, they muffle noise and let you snooze undisturbed.

“It takes you two to three nights to get used to it, but afterward you’ll wonder why you haven’t always used it.”

8th. health problems

Health problems, including pain and the menopauseoften plague Britons who need some rest.

Phoebe said: “Ill health or feeling out of control of our body in any way is frightening, and then being bothered by pain is exhausting on top of that.

“One of the key nutrients that is deficient in our diets these days is magnesium, and it is also an important ingredient when it comes to hormone balance, sleep induction and pain relief.

“For optimal benefits, combine this with L-Theanine, an amino acid shown to calm an over-excited nervous system.”

Temperature control is essential when your health problems are controlled by hormones, as is the case for menopausal women.

Phoebe said, “Open a window about an hour before bed so you can sleep in a cool environment.”

9. Lackluster bedroom environment

Have you ever wondered why a hotel room is so inviting?

Ambiente makes it so – and you can do it create the same feeling in your own home to lull you to sleep.

Phoebe said: “We spend a third of our lives in bed and when we try to sleep in an environment that we don’t like it becomes an uphill battle.

“Think of warm lighting, using essential oils to scent the room and even changing the orientation of your bed.

“Make your sleeping place a sanctuary for peaceful slumber!”

10 pets

We love our furry friends and hate picturing them lonely at night.

But it shouldn’t be at the expense of your sleep, as Phoebe says pets “really shouldn’t be in the bedroom.”

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“They also need their rest and should feel safe settling down somewhere away from you for the night,” she said.

“If this is new to your current pets, start by setting up a secure box in your room to put them in to sleep and gradually move them to another room over time to allow them to adapt.”

https://www.thesun.ie/health/8533127/top-reasons-brits-struggle-with-sleep-fixes/ Top 10 reasons Brits struggle with their sleep

Fry Electronics Team

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