Kalms// Wake up ready!

Sleep is something I've struggled with on & off for a year or so, so being given the chance to take  part in the Kalms "Wake up ready campaign" & take a look at my performance as a result of my nights sleep & how well I've slept was a welcome & intriguing offer.

I'm the type of person to go to bed at a certain time & expect a great nights sleep, I don't change anything about my evening, but I've began thinking that perhaps It's something I should be looking more closely at..

As part of the Kalms Night ‘Wake Up Ready’ campaign Kalms are working to highlight the significant impacts poor sleep can have on our performance each day, including at work, home, and in relationships.
Everyone’s sleep patterns are different and the length of time we need to sleep for varies from person to person (with a ‘normal’ amount ranging from around seven to nine hours on average).
However, if you find yourself frequently feeling tired and lethargic during the day, or feel you are not getting enough good quality sleep, you may be experiencing sleep problems.

An estimated one in three people in the UK suffer with poor sleep, yet a good night’s sleep is essential for health.

Sleep is important for health in many ways, including immunity, emotional and psychological wellbeing, even playing a role in weight gain.

In terms of performance, poor sleep can contribute to;
Feeling groggy and lethargic during the morning
Difficulty concentrating
Becoming accident prone
Spilling things, dropping things, bumping in to people
Increased irritability
Feeling drowsy during the day
An inability to switch off from the problems of the day
Feeling the need for caffeinated or sugary drinks 

Signs of poor sleep/sleep problems include:

Difficulty falling asleep
Light or restless sleeping
Waking often
Lying awake
Waking early

Sleep quality rating scale
Very poor night’s sleep
Reasonable/moderate night’s sleep
Good night’s sleep
*Poor sleep refers to days when you wake up feeling tired and poorly rested and may include any of the above signs of sleep problems. After a good night’s sleep you would expect to wake up feeling well rested and refreshed.

Self performance rating
Poor performance
Reasonable/moderate  performance
Good performance

*Performance describes the ease and capability with which you complete activities of daily life, including work tasks, social interactions, childcare, domestic duties etc. A rating of one represents you on your worst days and a rating of 3 represents you on your best days.

Daily Sleep and Performance Diary

It was interesting to see how most nights I got okay-ish sleep but had good performance during the day, perhaps this type of sleep I've simply got used to over time, but being something that still affects my day, I can get quite clumsy!.

looking at the performance diary no 2 weeks are ever the same, other days I can have good nights sleep & good performance during the day, and at one point a very poor nights sleep with reasonable day time performance.

So what things can I do to help with not only my sleep but with my day to day performance?

10 Things You Can Do To Sleep Better

Try these lifestyle changes and you might find a good night’s sleep a lot less elusive. For some people it could be enough to fully address their sleeping problems.

1. Always get up at the same time - even at the weekend.
It might seem like you need a lie in to make up for the sleep you haven’t got, but to break a cycle of sleeping problems you need to train your body into a good sleeping pattern.
2. Avoid catnaps during the day.
It’ll only make it harder to get into good sleeping habits.
3. Replace caffeine and alcohol with hot milky drinks.
Alcohol won’t help you sleep properly. If you are having trouble cutting out caffeine, set yourself a time in the day past which you don’t have it.
4. Unwind with a hot bath and lavender bubbles.
Both will aid sleep by helping you feel more relaxed.
5. Exercise during the day.
Exercising at night will actually make you more awake and you’ll find it harder to get to sleep.
6. Get to bed at the same time every night.
It’ll help your body prepare itself for sleep.
7. Make your bedroom a shrine to sleep.
No TV, no smart phones!
8. Alleviate your worries. 
Try writing them down before you go to bed.
9. Try a traditional herbal remedy.
Valerian root has been used for centuries due to its natural sedative effect.
10. Don’t lie there frustrated.
If you can’t sleep, get up and do something (non strenuous) for a while.

If you try to address your sleeping problems but your symptoms persist beyond 3-4 weeks, you should consult a doctor.

These 10 things are helpful, some I've been told before, but others like exercise during the day instead of the night I had no idea about!, thinking about it, one of the reasons a lot of nights I had trouble sleeping was when I did a lot of night time exercise, this is something I'll be changing from now on to strictly the daytime!.

Other things I have made a change to is our mattress & pillows, both things that were both uncomfortable and causing us both not only back pain but another cause to my sleep & performance problems.

I'm hoping that using the herbal remedy will help my sleep & performance a little better than simply switching my phone off (difficult for a Blogger to do in the evening!)

I now feel a lot more confident & positive about my sleep & feel there are now things in place to combat it in the future.

So #wakeupready with Kalms.