Top Tips for a Good Nights Sleep
Sleep… Some of us can drift off as soon as our head hits the pillow and some of us have heard of this urban myth called sleep and dream (consciously) of having that optimum 8 hours.
Fear no more! We have listed some useful tip and ideas to help you drift off in to the land of nod!
1. GET A COMFORTABLE BED, MATTRESS, AND PILLOW
Have you ever wondered why you can often sleep better in a hotel? Apart from the relaxing environment and the possible reason for staying in a hotel - ie you’re on holiday and relaxing, quite often hotels invest in good quality beds. Tormar are massive advocates of this, that’s why they design not just atheistically pleasing beds, but actual comfortable great quality beds.
Mattresses are also big big factors in promoting a great nights sleep. With a new mattress helping back support, shoulder pain and lower back pain. It’s recommended that you upgrade your bedding at least every 5–8 years.
Have you ever realised that freshly washed, soft great quality bedding can also aid in a restful night of sleep. The Secret Linen Store are aware of this and they offer soft quality bedding to enable that nights sleep.
The design of The Ella will ensure you're supported all night so all you have to worry about is dreaming.
2. TAKE TIME TO RELAX.
At some point we have all had stress-induced sleep problems, so it’s vital you take the time to relax before you go to bed, whether it’s taking a warm bath, reading a book, or listening to soothing music.
Getting into a routine helps to allow for a blissful night of rest. Not just for children and babies a bedtime routine will also allow an adults body to to programme itself to naturally fall asleep and wake up at a set time. Interestingly your body will set circadian rhythmic functions set on a loop, aligning itself with sunrise and sunset. If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
3. AVOID TECHNOLOGY
Smart phones, laptops and iPads… We can’t put them down… But for a good nights sleep it really is a must! Smart phones, computers and TVs will all emit blue light which actually surprises the sleep hormone melatonin. Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect, this will trick the body into thinking its still daytime! Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.
We have already talked about the correct bed support that is comfortable and spacious enough to allow you to relax. But other factors such as temperature, noise, external lights and furniture arrangement all play their parts too. Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues. So to optimise your bedroom environment, minimise external noise, light and alarm clocks. To make sure your bedroom is a quiet and relaxing.
5. DON’T CLOCK WATCH
Worrying about getting enough sleep can itself stop you sleeping. The best way to deal with that is to remind yourself that resting in bed and thinking nice thoughts is more productive than tossing and turning and looking at the clock every ten minutes. If you can't stop checking your clock, try turning it around or putting it on the other side of the room so it’s not as easy to watch time ticking away.
6. TAKE A RELAXING BATH OR SHOWER
A bath or shower just before bed is a sure fire way to induce some relaxing feels. There are a lot of products out there that can help with this with a lot of products with lavender essences to aid sleep.
Eating healthily improves sleep generally, but some foods are particularly beneficial, such as milk, chicken, turkey and pumpkin seeds. They contain the chemicals tryptophan and serotonin, which are vital for the production of melatonin, the hormone that promotes sleep. There are a group of foods however that are best avoided prior to bed. Spicy food, alcohol and large meals shouldn’t be consumed in the hours before bedtime. And for many, drinking coffee and caffeinated drinks in the afternoon can affect sleep. If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee. Sugary foods are in general bad, because the energy spike and the crash you get can play havoc with your body clock. Also, research has shown that, if you don’t sleep well, you tend to turn to junk food the next day, creating a cycle of poor sleep and bad diet.
The Byron chopping board from Tormar will help you prepare delicious meals in a stylish way.
Nocturia, the medical terms for needing the loo in the night, which can really affect sleep quality. Drinking just before bed will also have the same effect and lead to similar symptoms. It is important to be hydrated for health reasons, but try to avoid drinking large amounts of liquid an hour before bed.
9. BE ACTIVE
Being physically active is great for a good night sleep. However vigorous exercise less than two hours before can have the reverse effect. People spend a lot of time and effort exercising and making sure they eat healthily – which is great – but they forget sleeping, which is the third side of the triangle.
10. SLEEP QUALITY
We tend to focus on how long we’re asleep, but sleep quality is just as important. We go through five stages of sleep, which we experience in a cycle, around five times a night. During the later stages of the cycle our memories are consolidated and information is processed.
The Rushworth bed will help you drift off to a great nights sleep.
Follow these tips and tricks and a good nights sleep can be yours. In fact writing this has made my eyes very heavy!