Top 5 Tips for Getting a Good Night’s Sleep
We all know that how we sleep at night can make or break us. Get yourself a great night’s kip and you could wake up feeling revitalised, refreshed and raring to go. On the other hand, even just one spell of short and disrupted sleep can leave us run-down.
Because sleep plays such a crucial role in the national’s health and wellbeing, Bensons for Beds have teamed up with wellness expert, Laura Agar Wilson. Here, she runs through her top five tips that’ll help you get the best night’s sleep you can. Follow her guidance and see if you could start sleeping better right away.
Create a bedtime routine
Oddly, this is something we know to be really important for our kids, but we seem to forget to do it for ourselves! Taking as little as half an hour just to wind down at the end of the day could work wonders for your sleep. It’ll help your body find its natural rhythms and ensure you’re not getting into bed with an active mind. Why not try kicking back on the sofa with a blanket, engaging in some light reading or listening to some soothing music? All of these will help you release the stresses of the day.
Put the screens away
It seems like we’re spending more time staring into phones, TVs and tablets than ever before, particularly in the evenings. This presents a problem, as all of these emit blue light. This kind of light stimulates the brain and disrupts our circadian rhythm – something which is crucial for good sleep. The best option of all is to put the screens away, but if you really can’t resist, see if you can put your devices onto a ‘night mode’. This will alter the light they emit to red, which is far less stimulating and less disruptive to your sleep in turn.
Get your evening meal right
Your last meal of the day could be having a huge impact on the quality of your sleep. Blood sugar spikes or falls are a leading cause of you waking up in the night, so plan evening meals that are well-balanced in all the key macronutrients. Also, if you eat too late, your digestive system will be at its most active while you’re trying to sleep. Leaving around two hours between eating and sleeping is recommended.
Make sure your sleeping environment is optimal
It almost goes without saying, but many people don’t think to make changes to their sleeping environment if they’re having issues. Your mattress, pillow and bedding should all be comfortable, the temperature just right for you, and the bedroom dark. If you find you’re often too warm or cold, or generally have problems getting comfy, think about replacing pillows or bedding, or invest in some thicker curtains if you have problems with light. Comfort is pivotal to a good night’s sleep.
Ultimately, the best advice is to know yourself and to understand what works for you. No two people are the same, and only you can say how best to go about your sleep. Nobody is in a better position to determine how much sleep you need to feel your best, and how you should go about getting it. Just bear in mind that even a small amount of sleep deprivation can create stress in the body and lead to a variety of health issues.
For more information on how sleep could affect your health and wellbeing, for better or worse, read the Bensons for Beds Big Sleep Report >