With the hustle and bustle of everyday life, it’s hard to find time to relax, unwind and recharge your batteries. For some of us, the time we have in bed sleeping is the only time we have to rest and enjoy the blissfulness of doing nothing. When your night’s sleep is less than perfect it shows, not only in your health, but also in your mood. Here are some helpful tips for getting a good night’s sleep:
- “Check your mattress, pillow and bedding is giving you the right support. Having a mattress which is unsuitable for you will end up giving you back and neck problems, and cause a fitful nights sleep. House of Bath’s bedding expert Jo Say says, “You should get someone to help you check your mattress is right for you. It should support you almost without the need for a pillow, your head and neck should rest in-line with your spine, with your head resting no more than 5 centimeters above the mattress. If you can feel your head dropping significantly with no pillow, your mattress may be too firm for you.
- Make sure that you choose the right TOG bedding for the season and your personal body temperature. You’ll want bedding which is breathable and regulates your body heat systematically, making it less likely that you’ll get woken up from being either too cold, or over hot.
- Similarly, make sure your room provides you with the right kind of environment for a good night’s sleep. Your bedroom should provide you with a calm and restful place to switch off your brain. Surround yourself with comforting objects. If you often get too hot during the night, sleep with the windows open – fresh air helps you sleep, and both the bed and bedroom need to be between 16C and 18C for the perfect night’s sleep.
- Invest in some blackout blinds, they will cut out any glare from streetlights and allow your body to get the amount of sleep it needs, irrespective of sunlight.
- Although you may feel like your days are constantly filled with you rushing around, taking 10-30 minutes a day to do some physical exercise, whether that’s walking to work, cycling to the shops, or going on a quick jog, will help release endorphins into your bloodstream, and help you feel ‘tired out’ before trying to sleep.
- While exercise is important, so is doing nothing. Always try and wind down before getting into bed and trying to sleep. Whether you do with by reading a book, chatting with friends/family, or listening to music. Try to avoid computer and TV screens just before bed, as this only stimulates your brain further.
- Avoid using the alarm on your phone or computer. Stick to a functional alarm clock or for a more natural experience invest in a dawn simulator clock to let the morning sunshine boost your internal body-clock and wake refreshed.
- Try drinking a hot drink before bed (not caffeine of course – in fact avoid caffeine after midday if you possibly can). Don’t eat dinner too late, let your meal digest before going to sleep, same goes for alcohol I’m afraid. Although a glass of wine may help you get to sleep in the short run, the sleep you gain will be more fitful, and ultimately less restful.
- If you can’t sleep… get up. Lying there worrying about not being able to sleep will only make it harder to finally get to sleep. Get up and do something until you feel tired and try again.
- Last of all, do what feels right. Everyone is different, and in the end only you will know if what you’re doing is giving you a good night’s sleep. Listen to your intuition.”
Also on 50connect
Understanding changing sleep patterns
Melatonin: a real sleeper hormone
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About the Author / Gareth Hargreaves
Gareth looks after all editorial content on 50connect. He is the Swiss Army knife of content ideas and production.
