Tips for a Good Night's Sleep

Tips for a Good Night's Sleep

During sleep your body and brain are restored, rejuvenated and re-energised, so why would you skimp on such a valuable resource? The problem is, contrary to the usual advice on sleep, it's not always feasible to just sleep more. So, as most people simply can't squeeze in any more hours of sleep, here is our 10-point plan on how to improve the quality of your sleep:

  • Set a sleep schedule
    Establish regular sleeping and waking times that allow you a minimum of six to eight hours sleep a night. Lying in on the weekends for more than an hour or two can throw out your body's sleep-wake rhythms so you effectively get Sunday night jet lag and can't sleep.
  • Eat snooze foods
    Certain foods may be keeping you awake; it could be spicy food, sugary foods, cheese, E numbers or the caffeine in green tea or chocolate. The best foods are whole, natural foods. Sugary food raises your blood sugar quickly which then drops, so you wake up in the middle of the night hungry. We suggest you stick to 'snooze foods', which promote sleep. These are bananas, camomile tea, warm milk, lettuce, honey, potatoes, oats, almonds, wholemeal bread and turkey. Good pre-sleep snacks are: Marmite on wholemeal toast, a banana and honey smoothie and oat cereal.
  • Retime your coffee and wine
    Most people shouldn't drink coffee or tea three to five hours before bedtime. Even if it's not keeping you awake, it may be spoiling the quality of your sleep. Alcohol may send you straight off to sleep but it also stops you having enough refreshing sleep. It is not uncommon for many to get into a coffee-wine cycle, using one to wake them up and the other to wind them down, but this makes things worse. You should avoid alcohol at least two hours before you go to bed.
  • Control your room temperature
    Maintain a comfortable temperature in the bedroom. Extreme temperatures may disturb your sleep or prevent you from falling asleep.
  • Check the use-by date of your bedding

     You should replace your pillows every two to four years. Once they start to go, they no longer provide the correct support needed for a decent night's sleep. They also become unhygienic.

    If you bought your mattress over eight years ago it may be a good idea to invest in a new one and please bear in mind, firmer is not necessarily better. If you already have a firm mattress, rather than going to the expense of replacing it why not try using a mattress topper. We offer a diverse range of mattress toppers which will provide extra support, comfort and warmth in bed. These include:

    • Duck feather and down mattress topper. This feather mattress topper is a luxurious, natural topper that allows your body to 'breathe', keeping you perfectly supported and wonderfully comfortable all night long.
    • The Clusterfull polyester mattress topper is an extremely practical, hypoallergenic mattress topper filled with soft and springy clusters of polyester fibre and covered in a pure cotton casing. This mattress topper may be washed and dried in large capacity machines.
  • Sleep until sunlight
    A common interruption to a good night's sleep is light streaming in through your curtains too early in the morning. So, why not invest in some custom-made, heavy-lined, or even black-out lined curtains. Alternatively, fit black-out roller blinds behind your existing curtains.
  • Relax before bed
    A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.
  • Invest in cosy pyjamas
    Delicate nighties with spaghetti straps are out for quality sleep. They expose your neck, back and chest so you can catch a draft. The most important part to cover is your neck and back, so wear a T-shirt or pyjama top.
  • See a doctor if your sleeping problem continues
    If you have trouble falling asleep night after night, or if you always feel tired the next day, you may have a sleep disorder in which case we recommend you consult your doctor. If they are unable to offer any help or advice you may be able to talk to a sleep specialist at your local hospital. Most sleep disorders can be treated effectively, so you can finally get that good night's sleep you need.

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