Most of us know how important sleep is for keeping our minds and bodies in check. According to the NHS, the mental health benefits associated with good sleep include reduced stress and improved mood. Getting good sleep is also important for bodily functions and boosts the immune system.
However, it’s not always easy to get a good night’s rest. Some people struggling with poor sleep might not realise their diet could be to blame. For instance, caffeine can disturb sleep.
The NHS explains: “Caffeine is a stimulant which means it makes you feel more awake. But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness.” Caffeine is often found in coffee, tea, fizzy drinks, and energy drinks.
Given that the effects of caffeine can last for up to seven hours, the NHS says it’s generally best avoided in the evenings if you struggle with your sleep. Some people might also choose to avoid it in the afternoons, reports the Mirror.
The experts at the Royal College of Psychiatrists recommend following a ‘2pm rule’ to improve sleep quality. Advice on the website explains: “Stop drinking tea, coffee or anything else with caffeine in it by 2pm. If you want a hot drink in the evening, try something milky or herbal and caffeine-free.” Drinking alcohol before bedtime can also affect sleep. The NHS says it can stop you sleeping deeply.
For people trying to make changes to their routine, the Royal College of Psychiatrists suggests maintaining a regular sleeping and waking routine and adopting a wind-down routine before bed. “It is normal for our minds to become very busy when we get into bed.
“For many of us it’s the first time all day that we can be alone with our thoughts. So it’s not surprising that our brains become very active when we get into bed and turn out the lights.
“To stop this from happening, set aside 30 minutes to a couple of hours before you go to bed where you don’t work, study or do things that cause you to think a lot. Use this time to relax and wind down, and to finish processing your thoughts about what happened during the day. If possible, leave your phone outside your room before you go to bed.”
Other tips shared by the experts included taking a warm shower before bed and writing down any worries or tasks to complete the next day.
While sleep issues can normally be resolved by improving your sleep habits, it’s advised to speak to a GP if you have any health concerns. The NHS says to see a GP if you have had trouble sleeping for months, changing your habits has not helped, or if insomnia is affecting your daily life.
This story originally appeared on Express.co.uk
