Getting a good night’s sleep is proven to have huge benefits for both your mental and physical health:
From balancing your metabolism and hormones and contributing to maintaining a strong immune system to reducing stress and helping you stay focused.
But when so many of us have spent years neglecting its importance, it can be difficult to break the habit and improve our quality of sleep. To help you feel your best and maintain a healthy lifestyle, we’ve put together our top tips for getting a better night’s sleep:
Keep a regular sleep schedule
This is something we’ve talked about before: keeping a regular sleep-wake schedule is crucial in improving your sleep habits and helping you feel more refreshed in the morning.
To improve the quality of the sleep you get, you need to be in sync with your circadian rhythm. Choose a time when you naturally start to feel tired and try to fall asleep within the same 20 minute window every night, and avoid sleeping in (yes, even after a night out) to help set your body’s internal clock.
Exercising during the day is also known to help you get to sleep more easily (and stay asleep through the night). Higher intensity workouts tend to help you sleep better, but even light exercise (such as walking for 20 minutes per day) can greatly improve your quality of sleep. But because it can take some time to reap the benefits of exercise, develop a routine that you enjoy and that you will maintain.
Limit your caffeine intake
Everyone knows that caffeine keeps you awake, but you might not know that caffeine can affect your ability to get to sleep for up to 12 hours after consuming it. For this reason, keep drinking tea, coffee and other caffeinated drinks to a minimum in the afternoon, and try not to drink any at all in the evening.
Don’t eat before bed
Hormones such as melatonin help you relax and get a deep sleep, but eating large meals too late in the evening can have a negative impact on the natural release of melatonin and consequently reduce the quality of sleep that you get.
If you do happen to get hungry before bed, it’s okay to have a light snack, but avoid sugary or acidic foods and refined carbohydrates as they could keep you awake.
Develop a bedtime routine
A common reason why many people struggle to get a good night’s sleep is that they simply don’t relax before bed. Developing a calming bedtime routine can combat this.
Take a bath or a shower in the evening to destress and (literally) wash away any troubles from the day. Then before bed, do whatever makes you feel your most relaxed. Whether this is reading a book, listening to music, or even meditation, doing a calming activity (away from screens that keep you awake) can help you wind down and get a better night’s sleep.
And if you repeat the same routine every night, you will eventually start to associate each part of your routine with going to sleep, ultimately increasing the quality of the rest you get.
Create a better sleep environment
Sound and light
If you live near a busy road, or you can’t block out the noise from your loud next door neighbours, you won’t need us to tell you that this can have a huge negative effect on your ability to fall asleep. Trying earplugs or a white noise machine could cancel out the sound, or keeping a fan on overnight could counteract the noise while also maintaining a comfortable temperature in the room.
Similarly, if your bedroom doesn’t get very dark (if there is a street lamp outside of your window, for example), hanging blackout curtains could be the difference between a sleepless night and a well-deserved rest.
You’ve probably established by now that in order to get a good night’s sleep, you need to be relaxed. It may seem a little contrived, but how you decorate your room can have a significant impact on how well you sleep.
Try to keep bright colours to a minimum when decorating your bedroom. Your bedroom should be a place of tranquility, so it should be decorated in a way that mirrors this. Don’t worry though, this by no way means your room has to look boring - you’re still allowed great looking features in bedroom design (we did create the best looking mattress on the market for a reason).
Arguably the most important factor in sleeping well: owning a comfortable bed.
If you’re sleeping on what feels like an operating table, you’re not going to be able to get any decent rest, so investing in the right stuff is really important if you want to improve your sleeping habits.
Get a good quality, soft duvet that allows you enough room to comfortably move and turn without getting tangled up or feeling restricted, and your pillow should offer support, while not being too high or too low (if you feel like you have to crane your neck up just to get it on the pillow, it’s too thick. If your head is lower than the rest of your body, it’s probably too thin).
But if you toss and turn a lot throughout the night, your sleep is disrupted or you find yourself waking up with aches and pains, your mattress could be what’s holding you back from having the sleep you deserve.
Sleep better with SID
We’ve created a mattress that brings together the best in design, quality and innovation to offer unparallelled comfort.
- Superconductive Graphyx: Putting supermaterial, graphene to work, open cell foam cools and ventilates from head to toe, creating the optimal temperature for a great night’s sleep.
- High Density 4G foam: All the benefits of memory foam without the drawbacks. This innovative foam relieves pressure and fits to every curve of your body, no matter what your sleep position is.
- Zoned support: Giving you all the support you need, exactly where you need it - giving you the best night’s sleep of your life, every night for 15 years - guaranteed.