There’s no denying that a great night’s sleep improves the way we function throughout the day, with an undisturbed rest having a positive impact on both our physical and mental wellbeing.
Just like food, water and oxygen, it is essential that our body and brain get some rest in order to effectively perform day-to-day activities. Here we take a look at some top tips to help you switch off and enjoy a better night’s sleep, with information from The Sleep Charity.
Why is sleep important?
Research shows that the average person spends around a third of their life asleep.
The benefits of a good night’s sleep include more energy, feeling focused and motivated and feeling less stressed. During this time, our bodies are able to replenish energy reserves and important chemicals, while our minds organise and store the memories of the day before. It’s also great for the way we look… they don’t call it ‘beauty sleep’ for nothing!
Sleep has an important restorative function in ‘recharging’ the brain at the end of each day, but also gives us the ability to manage and cope. This is why having just one bad night’s sleep can make you feel low, emotional, and grumpy the next day. Studies show that lack of sleep can also affect your immune system, making you more prone to sickness, as well as body fatigue.
The amount of sleep we need depends on many different factors such as age, gender, health and other elements. Adults should aim for between seven and eight hours’ sleep each night, whilst children’s sleeping patterns will differ with age. School-age children need roughly between nine and twelve hours’ sleep, while teens need between eight and ten. Planned daytime naps can also improve alertness and boost energy levels without affecting night time sleep.
In summary, sleep is key for better mental and physical wellbeing for all members of the family.
Maintain consistent hours
Changing our sleeping habits isn’t always easy & can often take determination and consistency to fall into a healthy routine.
Maintaining regular hours and getting into a good sleep routine will help to programme your body to sleep better, regulating your circadian rhythm, aka your internal clock. Make sure you go to bed when you’re tired and make an effort to wake up at the same time every day, even at the weekends! You’ll soon begin to feel ready for bed at the same time every day.
Bedtime routines are especially important for children, as it can help them relax and wind down and prepare to go to sleep. A consistent, repetitive set of activities will help your child fall asleep at bedtime, whilst a predictable routine also gives your child a sense of security and teaches them how to fall asleep on their own.
Create a restful sleeping environment
If you’re struggling to drift off, your bedroom environment can be a big help.
Tidy – Most people find that they will fall asleep more quickly when a bedroom is comfortable, cosy and welcoming. Having a well organised bedroom space that is free from clutter and distractions will ensure a more pleasant sleeping environment. Ottoman beds are perfect for maximum additional storage, without taking up any more floor space in your bedroom.
Dark – Darkness is key for a good night’s sleep, as it promotes relaxation and helps to stimulate the production of melatonin, a hormone that helps you fall asleep quickly. Darkness will also help you to stay sleeping through the cycle of all the sleep stages, including deep and REM (Rapid Eye Movement – the phase of sleep when dreams often occur). If you don’t have blackout blinds or curtains in your bedroom, an eye mask is a good option to block out any unnecessary light.
Cool – The temperature of your room can also affect your quality of sleep, as being too hot or too cold is not conducive to rest. Keep your bedroom slightly cool and make sure you have the correct tog duvet and bedding for the time of year and climate. The best room temperature for sleep is usually around 16-18 °C, although you may need it slightly cooler if you’re experiencing menopausal symptoms.
Comfy – Central to any good night’s sleep is a comfortable and supportive bed. If the mattress you’re sleeping on isn’t right for you, you simply won’t get the best possible rest. Lack of support from a mattress reinforces poor sleeping posture, so it’s important you choose the right one! Take a look at our Mattress Buying Guide for helpful tips and advice on choosing the perfect mattress.
Tranquil – Create a calming and peaceful bedroom by adorning your space with beautiful things, such as photographs of loved ones, artwork, plants and flowers. Using muted and pastel colours in your décor creates a tranquil environment and will help you feel more connected to the room. Soothing scents such as lavender can also affect your mood, making you feel more relaxed and calm.
Quiet – Avoid having a TV or computer in your bedroom, so you aren’t tempted by screen time before bed. Ensure your room is nice and quiet, keeping background sounds as minimal as possible. White noise may be helpful for young ones to drift off to sleep, as it blocks out external noise and can improve sleep quality.
Take care of yourself
Set aside some time each night to focus on your health & wellbeing.
Exercise – Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains by producing ‘good mood’ endorphins. Physical activity not only helps to reduce stress but it also improves sleep, as long as you don’t do too much, too close to bedtime or it may keep you awake!
Cut down – Stimulants such as caffeine in tea or coffee, especially in the evening, will interfere with falling asleep and prevent deep sleep. Too much food or alcohol, especially late at night or just before bedtime can also play havoc with sleeping patterns. Although alcohol may help you fall asleep initially, it will most likely interrupt your sleep later in the night. Try having a hot milky drink or herbal tea instead.
Don’t smoke – It may easier said than done, but smoking is bad for sleep too. Smokers typically take longer to fall asleep, wake more often during the night and often experience more sleep disruption.
Relax – Taking time to wind down before bed will help to relax both the mind and body. Try having a warm bath, listen to some quiet music or even try meditation and yoga. One way to manage and slow your heart rate is to place your hand on your heart and breathe in deeply and slowly for three or four seconds, then breathe out for three or four seconds. Repeat this until you feel your heart rate slowing down, which will calm your busy brain activity.
Worry less – Stress can impact on your sleep, so it’s important to manage your stress levels so that you’re relaxed before bed. Deal with worries or a heavy workload by making lists of things to be tackled the next day; it can be really helpful to write down anything that may be troubling you. If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.
Switch off – At night, avoid screen time for at least an hour or two before bed – this goes for smartphones, TVs, game consoles, and computers. Not only are these usually visually stimulating but they produce blue light that acts like sunlight, sending a signal to the brain to stop producing melatonin – the hormone that your brain produces in response to darkness. This is especially disruptive for children and their still-developing eyes and brains. Switching off devices after a certain time in the evening will also contribute positively to healthy work/life balance, preventing the temptation to ‘be available’ at all times.
Visit our sleep experts
Find everything you need to help create your perfect bedroom space at Housing Units. We have a huge selection of beds and mattresses on display and our expert team on hand to give you advice and information.
We offer free car parking for over 500 cars, a mouth-watering café and licensed restaurant, all located just one minute from the M60, Junction 22.
Our Retail Store address is Wickentree Lane, Failsworth, Manchester M35 9BA.