How to get a better night’s sleep
We are advised to get at least 6-8 hours sleep a night, but sometimes that can seem like an impossible task with our hectic lifestyles. Everyone is busier than ever and it can be easy to put our wellness as a lower priority.
But if you are looking to improve your quality of sleep, as well as how many hours you get, these useful tips below should help you to build a new bedtime routine.
Caffeine
We’re advised to consume as little as possible, around 4 cups of brewed coffee a day.
However, our caffeine intake can discreetly build up as it’s found in many other drinks and foods such as wine, cola, energy drinks and even chocolate.
Interestingly, caffeine has a half life of around five hours, meaning its effects take five hours to reduce by half. So imagine if you were to have a double espresso at 5pm, then by 10pm you would
still have the equivalent of a single espresso shot keeping you awake. Therefore, it is advised not to intake caffeine if possible after midday.
Watch your diet
As well as caffeine, certain foods that are high in sugar content are also disruptive to sleep. As is alcohol which reduces the quality of your sleep. You should always try to finish meals at least 3 hours before going to bed and avoid late night snacking.
Exercise
We’ve heard that exercising before bed is bad for us, but why? When we exercise our body temperature increases, we’re highly alert and exercise stimulates the release of dopamine, noradrenaline and serotonin which promote energy and being awake. Therefore, it’s best to allow enough time for your body and mind to cool down before trying to go to bed.
Light Exposure
Having as minimal lights as possible in your room in the two to three hours before bed will allow your brain time to secrete any hormones which help to keep you awake. Try to pass the time by having a nice dimly lit soak in the bath, or using the dark filter on your phone or laptop if you must look at it.
Down Time
An hour or two before bed it’s time to let your body and mind know that you are getting ready for bed. Try to set a daily routine for this. Reading a book or doing some light exercise is not discouraged, but try to read one which is not too stimulating or try some mindfulness such as yoga. Just allow enough time for these activities before bed. You could always wear your pyjamas and brush your teeth as early as you can. Then when you a ready you can simply pull back the duvet cover, turn off the light and sink back into a relaxing nights’ sleep.
Control your environment
A comfortable bed is key to falling asleep, and a poor quality mattress or pillows can result in you not feeling fresh when you wake, often with aching joints. Make sure your bedroom is quiet, cool and dark, and is used primarily for sleeping rather than television, eating and surfing the web.
For further advice on sleep or if you are looking for a new bed please don’t hesitate to contact us on live chat, or visit one of our stores and speak to one of our friendly bedding experts.
