Do you know how much sleep you had last night? The chances are, it wasn’t enough.


The Sleep Council estimates that almost 50% of the population isn’t getting more than 6 hours sleep a night, and a whopping 4 out of 5 people suffer from disturbed or inadequate sleep. This means that a large portion of the population is experiencing insomnia like symptoms.


It is recommended that we get between 7-9 hours of sleep each night to keep our brains, bodies, and immune systems working at their best while also reducing the risk of long-term illnesses and health complications.


So, if you are struggling to get to sleep or to stay asleep, here is a bedtime routine that should help you achieve the rest you need. By repeating this routine every day, you will train your mind and body into a better, healthier sleep pattern.


Pick a bedtime 

First off, you need to choose a bedtime. Try to make sure that your bedtime allows you to get the recommended 7-9 hours of sleep before you have to wake up in the morning. If that means an earlier bedtime than you are used to, don’t worry because your body will adjust to it in a few weeks.


Stick to it 

It super important that you stick to the same bedtime every night, even at the weekends, as this will allow your body to develop a pattern.


Eat a light meal 

Heavy meals can be hard for the body to digest, making it difficult to get a good stretch of uninterrupted sleep. Stick to light meals a few hours before bed to avoid giving your body lots of work to do when it’s supposed to be resting.


Have a warm shower 

A warm shower or bath is a great way to relax the muscles and prepare the body for sleep. Add a few drops of lavender essential oil to send the signal to your brain that it is nearly time for sleep. 


Relaxation exercises 

Spend some time before bed doing some relaxation exercises to help unwind the mind and body. A simple gentle yoga routine followed by some breathing exercises is a great way to do this, or you could simply listen to a guided meditation through a smart pillow.


Avoid stimulation 

Avoid watching stimulating TV programs or loud music for at least an hour or two before bed as this can interfere with your sleep routine. It’s also a good idea to avoid checking emails or social media as well as this can bring about anxiety.


If you would like to find out more about how a REM-Fit MattressREM-Fit Sleep Monitoring technology or REM-Fit 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

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