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The Beatles’ song ‘Yesterday’ came to Paul McCartney in a dream. If you are struggling to work out the best sleep environment for you, then it can be useful to keep a sleep diary (there’s one in the back of this guide) to keep track of the conditions that helped you get a good night’s sleep. A heater or thicker duvet can help if you regularly find yourself too cold at night a thinner cover or opening a window can help if you’re too hot. The temperature of the room is also important. If you have sources of light and noise that you can’t control, such as light from a street lamp or noise from a neighbour’s music, you might want to use an eye mask or ear plugs. Too much light or noise can prevent you from falling asleep or staying asleep. 10Īlthough everyone is different and has their own personal preferences, the common factors that can affect our sleep are light, noise and temperature. You should stop using these devices two hours before you go to sleep to reduce their impact on your sleeping. The backlit ‘blue light’ displays suppress melatonin production – the hormone that helps you sleep the suppression of melatonin causes sleep disruption. 9īe mindful of the presence of gadgets and electronics, such as computers, phones, tablets and TVs. This will allow you to relax with no distractions in your bedroom. It is better to watch TV, play computer games and eat in another room. Where possible, you should try to remove distractions from you bedroom. The bedroom should be somewhere that we associate with sleep.
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Speak to your GP or mental health worker (if you have one) for advice on this, or have a look at the ‘Attitude’ and ‘Lifestyle’ sections of this guide for general ways to maintain good mental wellbeing. 8 In these cases, a combined approach to tackle both the mental health issue and the poor sleep is often the most effective method of treatment. Mental health problems like anxiety and depression can also affect our sleep. Try to avoid taking medication without speaking to a medical professional, as sometimes the medication itself can stop you from sleeping properly if it’s not right for you. Speaking to your GP or pharmacist about appropriate medication can help with this. HealthĪs anyone who has tried to get to sleep with a blocked nose or headache knows, physical health problems can stop you from getting a good night’s sleep. The following advice can help to HEAL your sleep problems. The important thing is that you get good-quality sleep. 5 The amount that each person needs is different however, it is recommended that a healthy adult should sleep, on average, between seven and nine hours a night. Sleep has also been shown to protect the immune system. There are four main factors that affect the quality of your sleep: