Mental Health

Find out your Sleep Persona Quiz

Which one are you? The Late Night Browser, The Caffeinator, the Slumber Interrupter, the Ridiculously Early Riser, the Day Time or Biggest Snoozer!

Quick update the video for the quiz works better on your laptop or tablet, once completed it will give you your own personal recommendation of which supplement would suit you best for a good nights rest.

1 Sheep, 49 Sheep, arrrrgh why am I still awake, well at least it’s only….. 3AM!!  We’ve all been there have we not! Though getting that quality sleep is easier said than done.  We know that feeling of grogginess when we don’t get enough sleep, but if it’s a regular occurrence then it can effect our physical and mental health and possibly leading to high blood pressure, carb cravings and just not being that alert during the day which can affect our performance at work and when our day just doesn’t ‘cut it’ we can end up getting really cranky with our spouses and children, then the cycle begins as then your worrying in bed and counting sheep again!

There’s not one easy way to guarantee awesome sleep but here’s a few tips and tricks to really help us get on our way.

(Tip 1) Develop a Relaxing Bedtime Ritual

If you think about it our parents would give a routine like a warm bath, some hot milk…getting tucked in 🙂 all in the name of getting getting good sleep.  Now we are all grown up we can develop a whole new routine of our own… it can either be a decaf tea,  a warm bath with lavender essential oil, a chapter from your favourite book or some Yoga to stretch and relax your muscles.

Best Avoid

  • Drinking Alcohol before bedtime, chances are you will wake up in the middle of the night.
  • Using your Smartphone in bed, the blue light from screens prevents the production of Melatonin which helps the body become sleepy.
  • Exercising 2 hours before bedtime, of course it gets your blood flowing but it will ‘amp’ you up mentally.
  • Taking certain medications, for example anti-depressants or pain medication which could upset your stomach making it uncomfortable to sleep
  • Certain foods like chocolate and cheese, we all know they can give us nightmares!
  • Spicy or Fatty Foods, stick to simple carbs or a glass of milk.
  • Try to avoid that Daytime nap, unless you are good at power napping 20 minutes or so.
  • Keep the temperature right, you would not either want to be shivering before sleep or feeling like you are in the Tropics before sleep.  I recommend wearing something light to bed, even though we don’t want to be shivering, feeling cooler is known to promote better sleep.
  • Last but not least, don’t go to bed feeling angry or upset, that’s a surefire way to guarantee your’e not going to get to sleep that easily!

(Tip 2) Develop a Regular Wake – Sleep Pattern

Well you don’t have to be rigid like wake up at 7.02 am and go to sleep at 11.21 pm but do go to sleep and wake up at generally the same time at least 5 days a week, this will set your internal clock (according to studies from Harvard University) so even on those rare days when your schedule is thrown off you’ll be able to get right back on track and avoid what is called ‘a sleep hangover!’

sleep meme

(Tip 3) Stop Watching the Clock

The Study also says that people who are constantly watching the clock are less likely to fall asleep easily,  why? as laying there thinking “oh no it’s 11.53, I have to be up in 6 hours and 43 minutes” stresses you out.  So keeping a distance between you and the alarm clock, those blinking numbers are less like to mock you!

(Tip 4) Create an Optimal Sleep Environment

It is also said that the people who sleep the best are the ones that sleep in a cool, dark environment (not a cave by the way, which is what just popped into my mind, ha!) so with all the benefits of sleep it’s worth investing in black out blinds, comfortable earplugs and a fan for air conditioning.  The more comfortable you are the better you will sleep.

(Tip 5) Unplugged

Make your bedroom a Tech Free Zone!  It is said it will make it harder to sleep.. wait for it.. because it’s easier to get distracted by them, like checking your work email before bed, watching movies, checking out Pinterest, really? right before bed, could keep you up for  hours!

So the next time you are tossing and turning at bedtime try to follow a bedtime ritual, and of course my own recommendation of my Turmeric Milk Recipe. it really does the trick!

Sweet Dreams..

There is an offer on the Reduced to Clear Section at Holland & Barratt the link goes straight to the Site

I have my own light box at home which I use for a boost if I’m feeling groggy in the morning, though I have to make the effort to switch it on! Lol, I think this one is a much better version as with mine it takes a few seconds for my eyes to adjust and I’ll see stars for a while! I’ve had it a long time so I’ve decided to get myself a new one as this one is gradual and it’s on offer too!

The Lumie Clock Active 250 wakes you up gradually with a simulated sunrise. The brightening light brings you gently out of sleep, prompting your body to suppress the sleep hormone melatonin while increasing hormones like cortisol to help you get up and go. It provides a fantastic start to the day for sufferers of SAD (Seasonal Affective Disorder) and helps non-morning people to feel brighter and more energetic.

Waking to natural light resets your sleep/wake cycle and has been shown to boost your mood, productivity and energy levels all day. Our physiological body clocks are aligned by sunrise and sunset and can be thrown into disarray by modern life. We feel tired and stressed waking early for work or school. Body clock restores the rhythm, helping you feel awake in the day and ready to sleep at night

lumie body clock active

Lumie Body Clock Active  £99.95 to £24.99  75% Off

Let me know which Sleep Persona you have!

manuka doctor

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