The good sleep guide
Sleep is something we all need to function at our best and feel energised the next day. According to the NHS, most adults need somewhere between 6 and 9 hours of shuteye each night. Sometimes, though, getting enough sleep is easier said than done. There are lots of factors that influence how well we sleep. For example, it can be harder to sleep when stressed, or to sleep well in heat. However, by being aware of the things that influence how we sleep can help you achieve proper rest when you go to bed at night.
In this guide, we explain the need-to-knows for how to get a good night of sleep so you can wake up refreshed and ready to start your day.
However you spend your day, most people are preoccupied with various activities, from work through to looking after family. Whilst you may be tired at night, it doesn’t mean sleep will come instantly just because you lie down in bed. It’s worth spending a little time cultivating a simple wind down routine. This might be a bath, reading before you turn the light off or even some meditation. There’s no set way to unwind, so try a few things and go with whatever works for you. A wind down routine will send the signal to your brain that you’re ready to sleep, so that when you turn off the light both your body and brain will be prepared for it.
Try to go to bed at the same time most nights
Our body clocks are sticklers for routine, and it’s easy to send yours into chaos if you’re constantly changing what time you go to bed at. It isn’t always possible to stick to the same bedtime, for example if you work shifts, but when you can, try and aim for a 30 minute window in which you go to bed or at least start your wind down routine. This will help programme your brain to release sleep signals and make it easier to drift off.
Cut back on screens
Using technology before bed, such as your mobile phone or a laptop can make switching off, and therefore nodding off, difficult. It is believed the blue light from mobile devices interferes with melatonin production, i.e. the sleep hormone. Screen time so close to bed can leave your brain in an over-alert state, when what you really need for a good night’s sleep is to relax your mind.
Check your mattress and pillows
Having a quality mattress that is comfortable to sleep on and right for your needs is a crucial factor in sleeping well. Spending several hours on an uncomfortable mattress or lying against a lumpy pillow will do nothing for your sleep quality, and can leave you with stiff or painful muscles and joints as well.
The right mattress for you will depend on a number of factors, including your age, weight and any muscular and joint considerations, for example if you suffer with hip, knee, back or neck pain. Investing in a good mattress can help you sleep more comfortably, as well as relieve joint discomfort.
Everyone feels better after a solid night of sleep. If you want to rest well, getting your mind and body in sync and following the above tips can really help. If you are still struggling to sleep and your insomnia is affecting your day to day life, you can talk to your GP for help and advice.
For help and advice on finding the perfect mattress or bed to help you sleep soundly and in style, you can contact us online, call 01274850735 or visit our showroom.