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Irritable Life Syndrome - Sleep

By Paul Lubicz "The Wellbeing Manager"

Sleep - we get cranky when we don't get enough.

Are you getting enough sleep? We all know lack of Zzzz is a surefire way to increase irritability and in fact, reduce a whole list of things including: focus, attention and energy levels. And the majority is suffering too. Research has found that most of us are lacking an adequate amount of sleep. That's because the reality of modern life has been wreaking havoc on our sleep patterns…

Here are a few steps to a good dose of shut-eye.

1. Create an optimum sleep environment. This includes a mattress that offers proper support and comfort and a dark room

2. Don't miss sleep to get extra work done. Most people shove sleep aside in favour of working more hours with the belief that they're maximizing efficiency, but in fact the opposite is true. You will be more creative, more expressive, and so much more efficient when your brain is alert and oxygenated.

3. Find yourself too geared up to fall asleep at bedtime? Try and relax. Create a ritual for quality sleep. A cup of hot chamomile tea works wonders. You may also fancy a soothing bath before bed - add aroma therapeutic oils such as lavender, Roman chamomile, or neroli.

4. Eat several small meals throughout the day to stabilize your blood sugar level. If you're hungry and hypoglycaemic when it's time for bed, you will have trouble falling and staying asleep.

5. Exercise vigorously in the morning. By evening you'll be naturally tired. Vigorous exercise right before bedtime can be too stimulating for many people.

6. Avoid hot, spicy foods at dinner, as well as caffeine or alcohol. They do not for a comfortable night's sleep make!

8. Keep your bedroom as dark as possible to enhance melatonin production. Melatonin is the hormone produced by the pineal gland that brings on drowsiness and sleep. Even small amounts of light entering your bedroom can interrupt its production, so pull the shades and put the nightlight in the bathroom. If you must, wear a sleep mask.

9 Go to bed by 10pm. Generally, the more sleep you receive before midnight, the better you'll feel in the morning. Research shows an hour of sleep before midnight is worth 2 hours of sleep after midnight, because sleep before midnight optimizes melatonin production.

10. Listen to relaxing music. There are also some guided journeys to help you get to sleep.