We all know how important it is to our health and well-being to be getting a good night’s sleep. The National Sleep Foundation recommends 7-9 hours of sleep for an adult over 25 and 7-8 hours for those over 65. Whilst our comfortable mattresses and smart tech pillows can obviously help provide luxurious deep sleep, it isn’t always as simple as just that, so we thought we’d collect some helpful advice on how to help make sleep super easy.
It should come as no surprise that the first piece of advice is to create a routine. Our bodies like to fall into a natural sleep-wake cycle and messing with your own circadian rhythm can result in jetlag-like symptoms. Choose a bedtime that works for you and stick to it, even an hour’s difference can mess with that cantankerously grumpy inner body clock. If you follow a strict routine you should awake refreshed naturally, if you’re still having to set an alarm it’s possible you are going to bed too late. Don’t sleep in even on the weekends, as tempting as it may be as this is another way to break the cycle and if you do need to make up for a late night it’s better to take an afternoon nap than it is to hammer on that snooze button.
Light plays an important role on our body and relationship with sleep. When waking it’s important to flood your senses with as much as possible so throw open those curtains and embrace the day folks! At night it’s important to avoid bright light and especially that which comes from your collection of gadgets and screens. The blue light emitted from technology is particularly disruptive and should be avoided as much as possible for at least an hour before bed, preferably two.
Tiring your body out is an excellent way to ensure you won’t be tossing and turning through the night, so vigorous daily exercise is the top tip. The more energy you expend during the day, the more soundly you will sleep. Even a short 10-minute walk can make a dramatic improvement if you find you’re having trouble drifting off.
Next up is diet, specifically in relation to timing. Caffeine and nicotine are both stimulants and whilst it’s easier said than done should be avoided wherever possible, particularly at night. The Japanese recommend a glass of water first thing in the morning, try replacing your morning coffee with this. Any late-night snacking or drinking is not recommended as digestion can lead to fitful sleep and too many liquids may result in toilet trips. That goes for late night wine too!
Finally, it is important to ease yourself into sleep with light, calming activities in the hour before bed. Things that help relax and calm such as meditation, gentle stretching, a warm bath or reading by soft lamplight. It sounds lovely, doesn’t it? We’re getting sleepy already. Be sure to keep the bedroom as a bastion of sleep and make the bed as comfortable and inviting as possible. Don’t be in bed except for when you plan to sleep or have sassy moments with a significant other, this helps create a sanctuary in your mind that is reserved only for rest.
If you would like to find out more about how a REM-Fit Mattress, REM-Fit Sleep Monitoring technology or Zeeq Smart Pillows can help you to get a better night’s rest, please get in touch with our experienced, knowledgeable staff by calling 020 8731 0020 or email us via firstname.lastname@example.org.