5 Tips For A Better Sleep
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Poor sleep can have a major impact on your physical and mental health. If you're not getting enough sleep, there could be a number of reasons why. Several factors affect the quality of your sleep and even missing just one of these factors can lead to a severe lack of sleep. If you feel you need to improve your sleep, follow these tips:
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1. Invest in a good mattress
A poor quality mattress can cause discomfort and lack of sleep at night. There are a range of different mattresses with different levels of support. Find out what mattress is right for you, based on possible allergies, body aches or your sleeping arrangements. If you're not sure, our blog "Tips for Buying the Right Mattress" will help guide you. We also have a wonderful team of sleep experts at Meubles that can assist you. Before you invest in any mattress, try it out first to see if there is enough support for you and if it is comfortable. Investing in high-quality mattresses is definitely worthwhile because a good mattress, such as a King Koil mattress, can last from 7 to 10 years, when properly cared for. You need sleep to function and the right mattress will ensure you get enough sleep and feel refreshed every morning.
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2. Temperature Control
Do you find it difficult to sleep in the summer because you are too warm? Many people do, and this is because our bodies need to drop in temperature to allow us to fall asleep. Sleeping in a room that is too warm or too cold leads to abnormal sleeping patterns, which can affect your daily life. You should ensure that there is a set temperature in your room, the optimal temperature is 18 degrees. Check the temperature of your bedroom before going to bed so you can adjust it if necessary. If you have a significantly warm bedroom, perhaps invest in a desk or pedestal fan to keep the room slightly cooler. Or if your room is always cold, go for a small radiator, even just for the winter months, to ensure a more comfortable sleep. Having a set temperature in your room will make a huge difference to the quality of your sleep. There are also a variety of duvets that you can buy to combat the summer warmth or winter frost. A 4.5 tog duvet is perfect for the warmer months and it is much lighter than a standard 13.5 tog duvet. In terms of the winter months, a 10.5 tog duvet might be more suitable because many new homes are A1 energy rated they are a lot warmer than other homes. Or how about an all seasons duvet? These truly are the best of both worlds and consist of a 4.5 tog duvet and a 9 tog duvet, which you can combine or separate, based on the temperature. Why let your body temperature get too hot or too cold when there are so many options to combat this? This will have a major impact on your sleep.
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3. Have a Set Routine
Studies have proven that going to bed at the same time every night and waking up at the same time every morning can improve the quality of your sleep. Keeping a consistent bed time and wake up time leads to a more regular body clock and this means you will not feel as tired when you wake up. To achieve this, you could set an alarm on your phone, watch or Alexa to ensure you wake up at the same time each morning. Do this for your night time routine also and before you know it, you will be waking up refreshed and ready to take on whatever the day may bring. You may find it difficult at first but as your body adjusts, you will fall asleep and wake up at the same time with ease. Why not give it a go?
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4. Reduce Screen Time
It's safe to say most of us are guilty when it comes to spending too much time on our phones, laptops or tablets. It has become second nature to check your social media or scan the news on your phone before you sleep. This is having a severe impact on your sleep, whether you notice it or not. The blue light emitted from screens makes it harder for you to fall asleep at night and it can leave your eyes feeling tired and sore. We recommend avoiding screens at least one hour before you go to bed. It won't be easy but it will be much better for your sleep pattern and it will also benefit your mental health. Try to keep your phone or tablet further away from your bed so that you won't be tempted to check. Just give this a go for a few weeks and see if you notice any difference in your sleep or even your daily life.
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5. Bedroom Lighting
Our minds need darkness to fall asleep. Darkness triggers melatonin, which is a hormone needed to regulate our sleep. If melatonin is not triggered, your mind finds it more difficult to fall asleep and even when you do eventually drift off, your sleep will not be as effective. Therefore, we recommend limiting the lighting in your room when trying to sleep. Block out any exterior lighting with curtains or blinds and turn off your main light. If you want a small bit of light, invest in table lamp. You can dim the light settings on most lamps and they are ideal if you want a bit of reading light. If your lights are turned off and there is still some light entering from another room or the landing, how about a sleep mask? These are available in a range of styles and block out any light, making it much easier to fall asleep. You would be amazed at how much lighting can impact your ability to fall and stay asleep.
Do you struggle with having a good sleeping pattern? Are you waking up exhausted? Try out some, or all, of these tips and let us know if they make a difference.
- 20th August 2023
