5 ways to sleep better

It’s National Bed Month and to make sure you’re making the most of your downtime here’s 5 ways to sleep better.

March is our favourite month after December (and maybe our birthday month) because The Sleep Council raises awareness on the importance of sleep and why we need to do all that we can to ensure we get a good night’s kip!

In 2011, The Sleep Council’s ‘Toxic Survey’ revealed that an alarming four out of five people complained of disturbed or inadequate sleep. But when you really think about it, the figures aren’t so surprising. A lot of us tend to put off sleeping when it’s time to, but our mind and body craves it when our attention is required. It’s no wonder that the average adult complains about being tired or low in energy twice a day, with 82% saying their productivity levels drop as a result (Spatone). If this sounds all too familiar, it might be wise to tidy up you habits now. After all, sleep has a direct effect on our physical and mental health and our performance when we’re awake! Here are five tips to get the perfect night’s sleep – and they’ll be much more beneficial than popping that sleeping pill!

1. No electricals

We’re stuck to our computer and phone screens all day so it shouldn’t be difficult to just leave it be when it’s bedtime. Yet it is and it’s exactly this that’s contributing to our lack of energy during the day! Lloyd’s Pharmacy expert, Nitin Makadia says: ‘Focusing on a screen before bed time does not give the brain ample chance to switch off properly, delaying the natural process of falling asleep.’

Top tip: Opt for a book instead as it’s a much better way of helping your mind and body to unwind.

2. No strenuous exercising

Squeezing in late night sessions at the gym a few hours before bedtime is not a good idea. You might not feel tired, but your body will be ready to slow down and switch off – it doesn’t want to be woken up again and made to work hard.

Top tip: ‘Try to make time in the mornings to exercise’, says Lloyd’s Pharmacy Nikita Makadia. ‘This should not only make you feel ready to sleep when it comes to bedtime, but also have the added benefit of boosting energy during the day.’

3. No caffeine

Caffeine in the morning and around lunchtime is okay. Any caffeine after 4pm is considered a bad habit. If you slept late the night before, it’s an even better reason not to give in as you’ll need your quality sleep later. ‘Caffeine stimulates the brain’s wakefulness centre. Increased consumption can make it hard to get to sleep and increases the risk of waking in the night’, says bedding specialist Hästens.

Top tip: Treat yourself to a warm bath or shower instead to relieve your body of the day’s tension and tiredness.

4. No to a bad environment

Your bedroom is a place of relaxation so it’s important to ensure an atmosphere that’s conducive to sleep. The temperature should be between 14°C and 18°C (lower or higher temperatures are likely to disrupt your slumber) and it should be dark (our eyes still detect light when closed).

Top tip: ‘Use ear plugs and blackout curtains or blinds if necessary’, says Nature’s Best nutritionist Keri Filtness. Sounds like our very own personal spa experience!

5. No to bad/old beds

A survey conducted by bed specialists Duxiana revealed that 84% of people had the same bed for 10 years or more. The problem? Research by the Furniture Industry Research Association found that a bed may have deteriorated by as much as 70% from its original state after 10 years and that a six-year-old bed offered significantly less support and comfort than a new one due to wear and tear from body weight, movement, sweat, and debris such as skin and hair. Time to order those catalogues in…

Top tip: ‘Invest in the best bed you can afford – you will spend a third of your life here, so it’s well worth finding one that’s just right for you’, says bed specialists, DUX.