Jessica Fino 19 Oct 2017 12:57pm

Six of the best: ways to improve your sleep

We all know that a good night’s sleep is crucial for a productive day at work. But for accountants this is a real struggle according to a report this week

Caption: The light from the screen makes your brain believe it’s day time and it will make it harder to fall asleep

In fact, more than three quarters admitted to having their day affected by a bad night’s sleep. Luckily, economia comes to rescue, as usual, with some tips on how to get a decent night’s kip.

Have a light dinner

There are certain foods that are recommended to skip at night as they can cause digestive issues. Primarily anything spicy, fried or high in fat or sugar. Caffeine is clearly a big no-no, and unfortunately, while it might help you relax after a long day at work, a glass of wine will actually disrupt your sleep cycle.

Also try and leave a few hours between your last meal and trying to get some shut-eye.

Do not use your phone in bed

This level of stimulation isn’t conducive to relaxation. The light from the screen makes your brain believe it’s day time and it will make it harder to fall asleep. The same applies to watching TV and using your computer.

Sleep (at least) seven hours

This one is less of a tip, more of a health warning. The most recent research suggests adults should sleep between seven to eight hours every night.

Adults who sleep only 6.75 hours a night would only live through their 60s with medical intervention, according to the Sleep Council’s Great British bedtime report.

Moreover, long-term sleep deprivation can lead to health issues like obesity, arthritis, diabetes, depression or heart attack. So that extra episode of the series you’re binging, but it’s past bedtime, probably not worth it.

Hide your clock

It can be very stressful if you’re trying to fall asleep at same time as checking the time and counting how many hours are left until the alarm goes off again.

So hide all the clocks and try not to do the math, as it will only unsettle you and cause anxiety.

Take a bath before bed

There are two types of people in the world: those who shower in the morning and those who shower at night. But if you have trouble sleeping, a shower in the evening is actually better for you.

Taking a warm bath or shower not only helps you relax but will lower your body temperature, which slow your metabolisms and prepares your body to sleep.

Cool down the room

Similar to the effects of taking a shower, a lower temperature in your bedroom will in turn decrease your internal thermostat. Studies say that the ideal temperature is around 18 °C.