Feeling frazzled? A little sleepy? Falling asleep at your desk? In fact, are we keeping you awake right now??

It’s easy to get over-tired at this time of year – the excitement and over indulgence of Christmas, coupled with back-to-work stresses mean that a decent night’s sleep has fallen to the bottom of the ever increasing to-do list.

But, sleep is essential for all humans – to repair, heal and re-charge, both physically and mentally. The optimum amount of sleep varies hugely between different people, but most will average between 6 and  9 hours a night. But, it’s not just the quantity of sleep that counts, experts believe it’s the quality that matters too. And the things we eat and our daily (and nightly routines) can greatly affect the quality of sleep we have.

So, make it your new year’s resolution to have a great night’s sleep every night. Read on for our tips for a good sleep…..

• Sync with your body’s natural rhythms – whether you’re a night owl or a morning lark, find the best sleep routine for you, and stick to it. If you have a consistent sleep and waking routine you will work with your body’s internal clock and that means great quality sleep.
• Naps – short daytime are a great way to re-charge the batteries if you need to, in fact, it’s better to nap in the day than have a long lie-in in the morning. However, if you struggle to nod off at night or if you wake up frequently at night then drop the naps and see if it helps.
• Don’t be scared of the dark – when you’re exposed to light, your levels of the sleepy-hormone melatonin naturally get lower (as animals are supposed to be awake in the light hours….). Bright lights like stand-by lights on televisions and radios, alarm clocks and phone/tablet/computer screens can mess with your melatonin levels, making it more difficult to nod off. Make sure your room is as dark as it can be.
• Get out in the day – spend more time outside during daylight hours if you can. This again stimulates the production of melatonin when you get inside to the dark.
• Avoid bright screens (especially phones, tablets and computers) within 2 hours of bedtime because the light that these electronic devices give off is especially disruptive to sleep patterns.
• Exercise well – but not too close to bedtime. Exercise will tire out your body, and your mind and help you prepare for a good night’s sleep. However, don’t hit the gym just before bed as a vigorous workout will produce too much adrenalin to aid sleep. Gentle exercises like stretching or yoga can really help though.
• Cut down on caffeine throughout the day and especially in the evening. The same goes for alcohol, and sugar. Too much caffeine, alcohol and sugar close to bedtime can play havoc with those sleepy hormones.
• Snack smart – choose sleep inducing snacks in the evening. These include turkey, milk, wholegrain cereal and bananas.
• Try some relaxation techniques – if your mind refuses to be still even though your body went to bed ages ago then try some easy relaxation and breathing techniques to help calm your mind.
• Come and stay with us here at the Oakeley Arms Hotel – our position in the heart of Snowdonia means that our rooms are lovely and still and quiet, as well as having comfy beds and gorgeous bed linen…. You’re almost guaranteed a great night’s snoozing. See you soon!

Image by Matteo Metalla on freeimages.com