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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!


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!


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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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!