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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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The benefits of a good nights sleep

The benefits of a good nights sleep

All of us are familiar with the feeling of a bad night’s sleep. Hopefully, this is a one off experience, or something that happens infrequently. When it comes down to it, having a bad night’s sleep can have a negative impact on your overall health, wellbeing and lifestyle. You may feel groggy throughout the day. You might be unproductive at work. You may not enjoy yourself as much when you’re socialising. You could be irritated, grumpy, frustrated or have trouble focusing. As well as eliminating these issues, a good night’s sleep comes hand in hand with plenty of other benefits too! Here are a few, as well as some suggestions that will help you to get the best night’s sleep possible!

The Benefits of Getting Enough Sleep

As we have highlighted above, getting sufficient sleep can have a direct impact on elements of both your physical health and your mental health. It can impact your energy levels, your focus, your mood, how alert you are and whether you can healthily and productively deal with whatever the day throws at you. Different sleep cycles help us in different ways.

  • Deep sleep – when your body goes into deep sleep, it repairs cells and generates energy for the next day
  • REM sleep – REM sleep stands for “rapid eye movement” sleep. During this phase of sleep, we form memories and retain relevant information that we’ve picked up throughout the day. This sleep stage can also help to boost your mood

Other perks that you can benefit from when you get good quality sleep include an improved immune system, lower blood pressure, better weight control and a reduced risk of developing diabetes.

How Much Sleep Should You Get?

While the right amount of sleep can vary slightly from one individual to another, various studies have repeatedly found that the average adult should get eight hours’ sleep a night.

Getting a Better Night’s Sleep

Chances are you’re now wondering how you can get the best night’s sleep possible to benefit from these perks. Here are some suggestions that can help you!

  1. Make Sure You Have the Right Bed and Mattress

The quality of your bed and mattress can have a profound impact on your sleep quality. Different beds and mattresses provide different types of support and what is best for you will be dependent on you as an individual. Beds can have slats or can be divan. Mattresses can have foam toppers, gel toppers, can be sprung, can be unsprung… the options go on. Make sure to test a few out to determine the right bed and mattress for your needs and preferences.

  1. Block Out Light

Natural light can disturb our sleep. Consider black out blind options that will minimise the amount of natural light that filters into your room in the early hours of the morning.

  1. Put Your Devices Down

Smartphones, tablets and laptops all emit blue light which can trick your body into thinking that it’s daytime and which can keep you awake. Put your device down and don’t use it while you’re trying to get to sleep!

As you can see, getting a good night’s sleep is absolutely essential. So, put the effort into helping yourself rest as well as possible each and every night!

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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!