Ensure you wake up refreshed with these tips
This March the nation celebrates ‘National Bed Month’ – a time that unfortunately does not mean we can spend the whole month in bed, but shines importance of getting a good night’s sleep for both our physical and psychological wellbeing.
Whilst many of us know the reasons for getting a good rest, 51% of us actually struggle to get good night’s sleep according to the Great British Sleep Survey. It is these statistics that have lead the UK to be branded the ‘Insomniac Nation’.
Although the majority of us love our beds, research shows it is a common worry to fret about not getting our seven or eight recommended hours of sleep a day. However, sleep experts all over the world including, Stanford University,stress that it’s quality of sleep, not quantity that is most important.
The question is what counts as quality sleep and how do we get it?
Reaching a deep sleep is vital since this is the most restorative type of sleep and anywhere between four to eight hours’ should guarantee you wake up feeling fully refreshed.
To help the nation get into the habit of exercising good sleep hygiene, we have enlisted the help of sleep expert John Bramm from the premium mattress brand, Octaspring to give us his top tips to getting the best amount of rest each night.
John states: ‘Individuals believe that if they are in bed for the recommended eight hours a day they should feel fully revived, this is not the case however. What really counts is the amount of hours that you remain in an undisturbed, slow-wave (deep) sleep, which is reached through pure comfort and lack of distractions’.
John also suggests:
1. Make sure the room is dark - Exposure to even dim light at night, such as a glowing TV screen, could prompt changes in your brain that lead to mood disorders.
2. Make sure the room is cool – Heating can throw off your natural body temperature which will result in a disturbed night’s sleep. The optimum temperature for the room should be around 16-18°C.
3. Make sure you relieve your bladder before you go to sleep – Waking up in the night to go to the toilet will bring you out of your deep sleep and it will take time to get back in to it.
4. Read a book or listen to calming music before you shut your eyes – Having too much on your mind may give you a restless night’s sleep.
5. Invest in a good quality mattress that is right for you and your body – Since you spend on average 2,555 hours a year on your mattress, its worth investing in a great quality one that suits your bodily needs. Results from the Great British Sleep Survey show that with 67% of the votes, the top physical factor affecting Brits from falling asleep is bodily discomfort, coming above room temperature, noise and so on. Mattresses such as Octaspring, which incorporate spring and memory foam technology, can be best for those who believe their bed may be the answer to their restlessness.
6. Don’t look at a bright screen before going to sleep - The blueish light screens emit can stop users getting a good night’s sleep since it convinces the brain it’s still daytime.
7. Take time out of your evening to prepare for bed, get in to a regular routine – This may include drinking a hot drink, having a bath or preparing your clothes for the next day. It allows the mind to wind down and prepare for sleep.
8. Don’t drink caffeinated coffee after 5pm – It takes your body 3 – 5 hours to break down caffeine, thus drinking it after this time could keep you awake.
9. Tidy room, Tidy mind – Keep your bedroom neat and organised. Items out of place and mess has been proven to make one feel anxious and stressed, two factors which affect sleep.
10. Wear clothes that allow your skin to breathe – Comfort is extremely important, reduce the chances of anything irritating you in your sleep.
11. Spray your room with scents – Lavender is renowned for being good for sleep.
Tagged in Health Sleeping Tips