How To Get A Full Night's Sleep


Why is it that no matter how relaxed you are before you try and fall asleep as soon as them lights go off the mind goes into overdrive. with the most random of thoughts entering our head. I mean discovering the meaning of life is a very worthwhile endeavour but do I need to do it at 3 am on a Monday when I have to be up for work in 4 hours. 

And don’t get me started if I get a song caught in my head because then it's game over. From that moment on my partner can expect me to be singing the song, (Well 2 lines of the song because I don't know the rest of the words) over and over and over again......... and kind of out of tune..... I'm not going to lie I’m no Mariah or Michael. 


Random thoughts before sleeo 


How much sleep do we actually need?


The general science is that the levels of sleep you need all depend on how old you are. It is recommended that the younger you are the more sleep you need. In short research tells us - 


  • Birth to 3 months: 14 to 17 hours

  • 4 to 11 months: 12 to 15 hours

  • 1 to 2 years: 11 to 14 hours

  • 3 to 5 years: 10 to 13 hours

  • 6 to 13 years: 9 to 11 hours

  • 14 to 17 years: 8 to 10 hours

  • 18 to 64 years: 7 to 9 hours

  • 65 years and older: 7 to 8 hours


What does healthy sleep do?


Sleep is vital to the body,  It effect's our growth, hormone production, the immune system, blood pressure, cardiovascular health and a million other bodily processes. 

And It’s just as powerful on our mental health as well. Sleep helps regulate our emotions and thoughts allowing us to process what we have experienced during awake out awake moments and in general it’s done the process of dreaming. 


What is a dream and how does it affect sleep quality?


Dreams seem to function as a set of images or stories that allow us to process things that are going on in our life either consciously or subconsciously. They can be perfectly rational and straightforward or they can seem to make no sense at all. 


Dreaming


Dreams have the ability to allow us to live our wildest fantasies or our worst nightmares and because of this there isn’t really an agreed opinion on why we do dream. Some research suggests that they have no meaning or purpose, others say dreams allow us to process our mental, emotional and physical state and depending on if you should stumble onto certain websites you might even be told dreams are gateways into other dimensions. We just don’t know for sure.


What we do know though is that sleep can have a huge impact on our daily lives, for good and bad. 


The effects of having a good night's sleep


  1. Helps with losing weight.

  2. Helps with our mental health 

  3. Increases our sex drive

  4. Helps with fertility

  5. Increases mental functioning like memory 

  6. Enables you to become more self aware

  7. Promotes a positive mindset


The effects of having a poor night’s sleep


  1. Lack of energy 

  2. Short temper

  3. Lack of focus and attention 

  4. Feelings of irritability 

  5. Low or anxious moods

  6. High blood pressure

  7. Lack of motivation and energy 

Knowing what we know now, here’s a few life hacks on what we should and should not be doing to get a good nights sleep

What to do to get a good nights sleep


Tips for a good night's sleep


  1. Don’t drink many caffeinated drinks late in the day

  2. Try to regulate your sleep so you have a regular sleep pattern.

  3. Try not to nap during the day

  4. Take melatonin supplements

  5. Consider these other supplements such as

    1. Ginkgo biloba

    2. Magnesium

    3. Glycine

    4. Valerian root

    5. Lavender

  1. Don’t drink alcohol

  2. Try not to eat late at night

  3. Spend the last 30 minutes of your evening relaxing so not digital devices or mental stimulation activities.

  4. Preset your bedroom temperature

  5. Take a bath

  6. Invest in a comfortable bed, mattress and pillow


What not to do


Things not to do before sleep



  1. Argue

  2. Work

  3. Exercise

  4. Drinking alcohol

  5. Eat

  6. Drive

  7. Drink  lots of liquid

  8. Watch a scary or engaging movie

  9. Use digital devices


Final Thoughts


I find it really interesting finding the links between our actions and their effects on our mental health. It's amazing how such a simple thing like sleeping can have a huge impact on our mental health. 

I hope you liked the post guys & girls. Give me some feedback please and let me know of any content topics you want me to cover


I've created a wish list on Amazon for all things related to getting a good nights sleep. If your interested click on the link here or the image below.


Amazon Wish List