Few things are as refreshing and rejuvenating than a good night’s sleep. Without enough sleep you will find yourself stumbling sleepily through daily tasks, courting dangerous health problems, and not enjoying the best life has to offer.

Why is Sleep Important?

Although scientists are not sure exactly why sleep is vital, but what is obvious is that we need sleep to function properly. Most believe that sleep allows the brain and body to re-charge, like a battery. Lack of sleep produces irritability, inability to concentrate, decreases performance at work and on the road, and can interfere with our enjoyment of life. More seriously, chronic sleep deprivation can lead to medical problems such as obesity, increased risk of high blood pressure and stroke, and depression. Everyone needs to sleep for an uninterrupted period, every day.

What is Bad Sleep?

Sleep is a process of several phases that go from light sleep, to REM/dreaming sleep, to deep slumber and back again, with several transitional phases. When a sleep cycle is interrupted by external factors like noise, light, bad dreams, or medical problems, the sleep phases are disrupted, leading to waking fatigue and disorientation. Not getting enough sleep is also detrimental, because having to wake prior to the conclusion of the sleep cycle disrupts melatonin production. Melatonin is a hormone that the brain produces to regulate sleeping and waking times.

Physical Factors

Do not eat a lot before bed, because digestion diverts energy and body heat to the organs, instead of allowing the brain to lower body temperature and prepare for sleep. Do not consume caffeine or partake in nicotine prior to sleep as both of these substances are stimulants and make it harder to go to and stay asleep. Alcohol in excess is inadvisable since it dehydrates the brain and body and interrupts the sleep phases.  Get moderate physical exercise and maintain a healthy weight to decrease sleep apnoea and snoring, which lower sleep quality.

Environmental Factors

The bedroom should be used primarily for sleep, not for watching telly or working. Treat your boudoir as a sleep cave. Do not lie in bed to eat, read or do other tasks for extended times, as your body and mind will begin to associate the bed with those activities instead of sleeping. Install heavy curtains, turn the alarm clock away from the bed, get rid of TV and nightlights, and wear a sleep mask, as any light whatsoever can decrease melatonin production, making sleep less restful and prone to interruptions.

Personal Sleep Rituals

Small children have sleep rituals: bath, warm milk, tuck-in with kisses and a story, all to help them transition into sleep. This same theory applies to adults. If possible, develop your own sleep ritual. Try taking a warm bath, drink a hot cup of decaf or chamomile tea, or write in a journal or read a book to get into the mood to sleep. Tuck yourself into a bed that is as soft or firm as you prefer, turn on a fan or noise machine to generate “white noise,” and cover your eyes with an eye mask to block out any residual light. A good night’s sleep is assured.

Regulate Your Schedule

If you have to work third shift or have an unusual schedule, you must make the time for a block of uninterrupted and consistent sleep time. Snatching naps here and there disrupts the circadian rhythm, because the sleep phases cannot be completed properly. This results in a person who is grumpy and disoriented, not to mention that they do not function at their highest level. If you must sleep during the day, augment your bedroom “sleep cave” with dark shades, use a sleeping mask, use earplugs if necessary, and sleep and wake at certain hours, without fail.

A good night’s sleep is priceless, because you will function better in every aspect of your life after having gotten enough rest. By taking charge of your sleep and using some of these helpful hints, you will be on your way to developing good sleeping habits in no time.

Check out our extensive range of eye masks and sleeping masks.