At Direct Beds 2 U, Essex's leading bespoke bed shop we understand the importance of sleep.
We are often asked for tips that may help adults sleep better. The obvious answer you would think a bed retailer like us would give is, you need a new bed and mattress, Cha Ching. However there is a lot more to quality sleep than your bed and mattress.
Here are 10 tips to help adults sleep better:
1. Establish a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep. Similar to regular eating times to assit a good diet, regular sleeping times can significantly reduce fatigue.
2. Create a bedtime routine: We recommend you engage in relaxing activities before bed, such as reading a book, taking a warm bath, or practicing gentle stretching or deep breathing exercises. This signals to your body that it's time to unwind and prepare for sleep.
3. Make your bedroom sleep-friendly: Ensure your bedroom is cool, dark, quiet, and comfortable. Use blackout curtains, earplugs, or a white noise machine if necessary to block out disruptive stimuli. We often find that having a warm bedroom means you are fidgeting around and can't get comfortable through the night. An eye mask is a simple and effective way of reducing any ambient light around your room, however be careful as wearing these for hours on end can cause some skin irritation. In summer the eye mask can build up bacteria due to the sweat of your skin.
4. Limit exposure to electronic devices before bed: The blue light emitted by smartphones, tablets, and computers can interfere with your sleep. Avoid using electronic devices for at least an hour before bed or use blue light filters or glasses to minimise the impact. Majority of smart phones and tablet devices these days have eye comfort shields. This does change the screen colours however is safer for your eyes and will reduce disruption to your sleep. These filters can be turned on manually or you can set a schedule so that you do not need to worry about setting it.
5. Avoid stimulating substances: Limit or avoid consuming caffeine, nicotine, and alcohol, especially in the evening. These substances can disrupt your sleep patterns and make it difficult to fall asleep or stay asleep. A healthy lifestyle means a well balanced diet. Everyone has their vice however try taking at least 1 hour before you go to bed to minimise disruption to your sleep.
6. Exercise regularly: Engaging in regular physical activity during the day can promote better sleep. However, avoid intense exercise close to bedtime, as it may make it harder to relax and fall asleep. Exercising is good for your well-being however at the wrong time of the day can affect your sleep.
7. Manage stress: Easier said than done however practice stress management techniques, such as meditation, mindfulness, or journaling, to help calm your mind before bed. If you find it difficult to turn off your thoughts at night, consider writing down any worries or to-do lists before bedtime to help clear your mind. Once the to do lists have been completed or planned for the following day you can then relax without over thinking it.
8. Avoid large meals and excessive fluids before bed: Eating a heavy meal or drinking too many fluids close to bedtime can lead to discomfort, indigestion, or frequent trips to the bathroom, disrupting your sleep. Aim to have a light snack if needed and limit fluid intake in the evening. Laying down on a full stomach is not healthy for your digestive system and well-being. Eat at least 1 hour before you plan to lay down.
9. Create a comfortable sleep environment: Invest in a supportive mattress, pillows, and bedding that suit your personal preferences. Ensuring physical comfort can significantly enhance the quality of your sleep. If there is more than one of you in the bed try and get a mattress with an individual pocket sprung unit, this can help reduce motion transfer while providing independent support for each users body weight, shape and sleeping position. Try getting the biggest bed that can fit comfortably in your room so each user has their own space while sleeping.
10. Seek professional help if needed: If you consistently struggle with sleep despite implementing healthy sleep habits, it may be beneficial to consult a healthcare professional or sleep specialist. They can assess any underlying sleep disorders or provide additional guidance tailored to your specific needs. There could be undiagnosed health conditions causing disruption to your sleep.
Remember, good sleep is crucial for overall well-being, so it's worth prioritising and experimenting with different strategies to find what works best for you.
We are known for our excellent customer service, we have a zero pressure sales approach and all staff are highly trained to help provide you with free, impartial advice. Give us a call on 0800 193 3228 or pop in to our Essex bed shop at Waterworks Lane, Fobbing, SS17 9HX