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What to avoid before bed

What to avoid before bed

It’s recommended that the average adult gets eight hours’ worth of sleep every night for good reason. Getting sufficient sleep can reduce your chances of experiencing sleep deprivation and can help to improve your overall health and wellbeing. A good night’s sleep doesn’t only help to prepare you for the next day ahead. It can also ensure that your body has the opportunity to process and filter all of the information you’ve taken in throughout the previous day, holding onto things that are important and removing facts, stories or other information that you probably won’t need again. On top of this, sleep helps your body to recover from any illness or injuries you may be experiencing. So, it’s not all too surprising that the vast majority of us take our sleep pretty seriously and are consistently looking for new ways to sleep as soundly as possible. For now, let’s focus on a few sleep tips regarding things you should avoid before going to bed in order to drift off more easily!

Caffeine

The food and drinks that you consume on a day to day basis can impact various areas of your health and wellbeing, including the quality of our sleep. It’s important that you seriously consider the foods and drinks you have to maximise your chances of getting a good night’s sleep. Let’s start with one of the most common culprits – caffeine. Cups of tea and coffee are popular beverages that many of us have regularly. But they do contain caffeine, which is a stimulant and can keep you up at night. Accordingly, it’s recommended that you only have caffeine in the morning, as it can stay in your system for up to ten hours after you’ve consumed it!

Cigarettes

Nicotine is another stimulant that can disrupt your sleep and make it difficult for you to nod off. So, if you smoke, it’s time to kick the habit. This won’t only benefit you in terms of being able to get enough rest. It will have profoundly beneficial effects on your overall health and wellbeing too, reducing your chances of developing cancer, respiratory diseases or other health complaints.

Phones, Tablets and Laptops

Our bodies’ sleep cycles are controlled by circadian rhythms, which are hugely influenced by exposure to natural light. This makes sense. Our bodies wake up and become alert during the day when they’re exposed to natural light and will begin to wind down at night, ready to rest, when natural light dwindles off. But a problem often occurs when our bodies confuse the blue light emitted from our smartphones, tablets, laptops and other devices with natural light. Using these things before bed can trick your body into thinking that it’s the day and that you need to be bright and alert. So, put your devices down before bed and avoid using them while you’re in bed. This will make it much easier for you to drift off.

These are just a few different things you should avoid before bed. Removing them from your evening routine will help you to get the best quality sleep possible!

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What your sleeping position means

What your sleeping position means

All of us sleep. But we don’t all sleep in the same way. Each of us will opt for a different position that we deem more comfortable than the rest. Sure, we won’t stay in exactly the same spot or shape all night every night. But we generally have favourites that we stick to. But have you ever considered what the way you sleep says about you? Here are a few common sleep positions that can speak volumes!

The Soldier Stance

Do you sleep on your back with your legs out straight and your arms by your side? This is called the “soldier stance” and can be somewhat severe looking. Many will look at this position and believe that it looks extremely uncomfortable. But for some, it’s perfection and the only way that they can nod off! Generally, people who sleep in this position are relatively quiet and reserved. You may expect high standards of yourself, as well as high standards of others, including thorough moral codes.

The Pillow Hugger

Do you hug a pillow while you sleep? Chances are you have your arms or legs wrapped around the pillow in a warm embrace if you do. These kinds of sleepers tend to feel cosy, comfortable and comforted. If you’re a pillow hugger, you probably really cherish the good relationships that you have with others in your life.

The Foetal Position

A huge percentage of people sleep in the foetal position. This mimics the way that babies lie in the womb – curled up in a ball shape with the knees tucked in towards the chest. People who sleep in the foetal position may come across as tough and brash, but it’s likely that they have a much softer inner side to themselves and their personalities!

The Starfish

Do you lie spread eagled across the bed with your arms and legs all pointing to different corners of the mattress? While you may take up a lot of mattress space and might not be the most convenient person to sleep beside, starfish sleepers do tend to be very open and good friends. If someone needs a shoulder to cry on or someone to listen to them, a starfish sleeper will likely be a good person to turn to.

The Log

The log is similar to the soldier stance, except you’re laying on your side. People who sleep on their side with their legs out straight and their arms by their sides are often pretty carefree. They tend to be social and in high demand in terms of friendships and relationships.

The Yearner

If you sleep on your side but have your arms stretched out in front of you, instead of beside your side, you’re a yearner. Yearners can have mixed traits, often being open minded, yet relatively cynical. They can face a lot of confusion and may find it difficult to settle on decisions.

Of course, these are just a few different sleeping positions. But if you adopt one each night, you might be able to learn a little about yourself from the above information!

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Working from home? Why you should avoid doing it in bed – and other tips and tricks to help keep you motivated

Working from home? Why you should avoid doing it in bed and other tips and tricks to help keep you motivated

The coronavirus pandemic has changed our lives in many ways. In order to slow the spread of the virus and keep as many people as healthy as possible, many employers have requested that their staff work from home rather than working in commercial premises like offices. This, of course, is a logical move to make. Being able to work from home doesn’t only mean that you reduce your chances of spreading or contracting Covid-19 from your coworkers and others who may also usually spend time in the commercial premises you work in. It also means that you don’t have to come into contact with other people on public transport, in stores where you get your food on your lunch break or other interactions you may have to make as a result of working in a set location. However, when you work from home, you should follow a few important steps to ensure that you remain productive and still hit your deadlines, KPIs and targets. Here are a few to take into consideration!

Don’t Work from Bed

We tend to love our beds. They’re comfortable spaces that we enjoy spending time in. But it’s absolutely essential that you don’t work from bed when you’re working remotely. When you work from home, it’s important that you can easily divide your work and home life – otherwise the two become confused and both aspects of your life can suffer from it. You should associate different areas of your home with different activities to put yourself in the right frame of mind when you spend time in them. You should associate your bedroom with relaxation, sleep and winding down. If you start working from your bed, chances are you’re not going to be as proactive with whatever you’re working on and you could even find yourself nodding off to sleep, which could get you in trouble! It could also mean that you begin to associate your bed with work rather than sleep – which could cause you problems when trying to sleep at night. Avoiding working from your bed will help you to get better sleep at night.

Create a Dedicated Work Space

So, if you shouldn’t work from your bed, where should you work from? Well, you need to create a dedicated workspace. This should be a space where you have plenty of natural light (this helps to keep you awake and alert), where you have a desk or table you can sit upright at (this will be better for your posture and can reduce aches and pains) and you should have  a comfortable seat to sit on. This space should also be as private and quiet as possible to prevent other members of your household from distracting you.

Keep a Schedule


Sure, you could set your alarm for ten minutes before you need to log in to work and log in on the dot. But this doesn’t mean you should. Keep a schedule and give yourself time to still get ready before work in the mornings.

Working from home is a relatively novel experience for many of us and may take some settling into. But hopefully, some of the above advice will help to make working from home as simple and effective for you as possible!