OUR lives tend to be dictated by work, social engagements and family obligations, so oftentimes we’ll snatch as much sleep as we can each night.
But if you’re struggling to get out of bed in the morning and frantically snoozing your alarm to get just five more minutes of shuteye, chances are you’re not getting the most out of your sleep.
makemyblindsA new Sleep Calculator calculator will tell you exactly what time your head should be hitting the pillow[/caption]
makemyblindsMake My Blinds also offered tips for sleeping better based on your daily habits, diet and health conditions[/caption]
The NHS recommends adults get between seven and nine hours of sleep nightly.
That might not always be achievable for many.
But research suggests that not getting enough sleep on a consistent basis can affect you in all sorts of ways.
In the short-term, lack of sleep can leave you feeling scatterbrained during the day, sapping you of energy and leaving you susceptible to feeling of stress, anxiety and irritability.
In the long term, sleep deprivation can affect almost every system of the body, according to the Sleep Foundation.
Not getting enough shuteye can increase your risk of developing mental health disorders like depression, diabetes and hormonal imbalances.
It can also lead to weight gain, lower your immune system and leave you susceptible to heart disease, the Sleep Foundation added.
So, how can we make sure that we’re sleep enough nightly and getting the most of our rest?
A new Sleep Calculator from Make My Blinds claims to be able to tell you exactly what time to go to sleep at night – and what time to set your morning alarm – based on your body’s natural sleep cycles.
All you need to do in answer a few simple questions.
Optimal bedtime
To find out what time you should be going to sleep, the calculator asks your sex, age and what time you usually wake up.
After you’ve entered that information, it suggests what time your head should hit the pillow so you’re able to complete between four and six whole sleep cycles.
It’ll also add 15 minutes off to account for the time it takes to fall asleep.
According to the calculator, experts recommend that women need 20 minutes more sleep than men.
Tips to improve sleep
The calculator can also give you some personalised tips to improve sleep based on your daily habits, diet and any conditions you suffer from.
First, it asks if you eat meat or are vegetarian or vegan, what time you eat your biggest meal and when you prefer to exercise, if at all.
Next, it asks what temperature you keep your room at at night, as well as if you regularly have caffeine, booze or smoke.
The quiz then asks how you usually wind down before bed: do you read, scroll on your phone, watch TV or have sex with your partner?
You need to answer whether noise or needing to wee wakes you up, if you snore or suffer from nightmares or insomnia, or whether you’re plagued by stress, depression, chronic pain or diabetes during your waking hours.
Finally, it asks what your preferred sleeping position is and how you control light levels in your bedroom.
How to fall asleep faster and sleep better
Make My Blinds offered a few general tips for falling asleep faster and making the most out of your snooze time:
Stick to bedtime routine and try to have a consistent bedtime, even on weekends
Set aside time to wind down and put away devices – read, listen to soft music or a podcast or practice sleep meditation
If you’re stressed or anxious, speak to someone about your worries or try journaling
Make sure your room is dark and cool
Don’t stress if you’re struggling to sleep as this can keep you up – instead, read or listen to some quiet music to unwind
Avoid coffee or cigarettes for at least an hour before ned
Booze might make you sleepy but you’ll likely wake up in the night
Exercise regularly, but avoid anything too strenuous at least 90 minutes before bed