We may all be familiar with the standard eight hours required in order to get a good nights sleep, but if you struggle to even achieve this perhaps some of the following tips can help. Sleep is essential to our well being, with many of us struggling to get a decent nights sleep because of stress from the day, “not being tired” or noisy partners sleeping next to you! Whilst some factors are out of your control, a few of the following alterations during your daily routine could help you drift off at night.
Get a goods nights sleep!
Take a look at the Healthy Hideout’s top tips for getting a good nights sleep!
- Temperature – It may seem like one of the most obvious factors, but lowering the temperatures in your bedroom (or where you sleep) before you go to bed will send signals to the brain that it’s time for bed. When our bodies are cold, we’re more than likely tired. A cooler bedroom will make the duvet a whole lot more appealing.
- Work – The saying goes that there aren’t enough hours in the day to get your work done, but taking work home almost guarantees your mind will stay awake longer than you need it to. Separate your working life from your normal life, by staying at the office longer if you really need to.
- Exercise – A powerful and effective way to make you feel tired, as physical exercise will tire your muscles and body encouraging your body to naturally nod off. This doesn’t necessarily mean that you need to run a marathon everyday, but you’ll be guaranteed a comfortable nights sleep if you complete any gentle exercise beforehand.
- Caffeine – The morning “pick-me-up” cup of coffee is all well and good, but drinking caffeine later in the day can seriously affect your sleeping patterns in the evening. Instead of coffee, why not try a warming cup of lemon & ginger with a teaspoon of honey for sweetness. If you absolutely need coffee or tea, go for the decaf!
If you’re reading this article you may, like many, be using a computer at a desk or similar. Even though it may not be as important for casual surfers, the correct posture for when sitting and standing can have a drastic impact on your long term health. Correct posture can help to ward off joint degeneration and help with your breathing patterns. Correct posture and standing up straight isn’t something we should practice as a young child during school registry – It should be a part of our everyday lives.
Having bad posture can create lower back problems!
Take a look at some of the Health Hideout’s top tips for the perfect posture:
- Don’t be static – If you work in a desk style environment, it’s important to change things up a bit during your shift in front of the computer screen. Standing up every 20 minutes will do wonders for your circulation, whilst arm stretches and neck rolls will help to loosen everything up. Take in a big deep breath whilst you do so and you’ll feel energized to continue!
- Careful when carrying – If you move items at work that are of a heavy load, follow all appropriate health and safety guidelines. Consult your supervisor if you’re unsure with specifics. Just because you can move something, it doesn’t mean it’s safe. If you carry a backpack or similar to work each day, use both straps – alternate arms with single strap bags.
- Reduce heel usage – They are popular with the fashion gurus amongst us, but heels can accentuate the natural curve of your spine long term. Try to wear them less during the working week and you’ll notice a difference in no time.
- Adjust the car seats – Prevent yourself from slouching whilst traveling long distances, by having the seat adjusted to an upright position. It may seem uncomfortable at first, but you’ll soon get used to it. Your back and spine will thank you for it!
- Keep yourself in check – During your everyday pottering around at work or at home, try to monitor your posture in a mirror or reflection. You’ll soon notice if your slouching, so try to eliminate your poor posture habits one step at a time.
Posture is something that many of us develop over time without even thinking, so it can be difficult to change your ways overnight. Try to cut out the slouching as this builds pressure on the bottom of your spine. There is danger of being “over straight” too, so don’t over compensate. Once you eliminate your bad habits, your posture will be of royal standards in no time!