5 tips to get better sleep.

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It’s no secret that your sleeping patterns can really affect your mood, but being grumpy through lack of sleep is just the tip of a much scarier iceberg! If you’re not getting enough quality sleep, you can actually be more prone to serious medical conditions which include obesity, diabetes and heart disease. So to combat this, here are some quality sleep tips:

  1. Get into a sleeping pattern. Try and go to bed at the same time every night and get up at the same time every morning. Experts say this helps to regulate your body clock, helping you get to sleep and stay asleep until morning.
  2. Design your bedroom for what it’s supposed to be used for. For optimum sleep, your room should be cool (17-19°C). It should also be free from noise and light. To achieve this, consider using blackout shades, earplugs, and removing any noisy electronics from the room (TV, games console, etc).
  3. Avoid the consumption of caffeine, alcohol or large meals before bedtime. Chemicals in alcohol and caffeine can make it hard to sleep. Meals before bed can cause indigestion which could also make it difficult to doze off. Try not to eat large meals in the 2-3 hours before sleep.
  4. Make sure your bed and mattress are both up to spec. Your bed needs to be comfortable and supportive. A good quality mattress should last 7-8 years, is yours past its time? If you can’t afford a new mattress, consider a memory foam mattress topper. I’ve had one for a while now and it was definitely a good investment.
  5. Get your daily exercise! Vigorous exercise is great, but even some light exercise will help. Exercise at any time of day as long as it doesn’t interfere with your sleeping pattern. For information on exercise, please visit our exercise section here.

Does anyone else have some good sleeping tips? If so, reply in the comments below!

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As a physical education graduate and qualified personal trainer, Mathew is very knowledgable when it comes to fitness. Outdoor training is a personal favourite of Mathew's but he also has a high degree of gym based experience. Location: Carlisle

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