10 Tips For A Better Night's Sleep

10 TIPS FOR A BETTER NIGHT'S SLEEP We've all had one of those days where we feel crabby, moody, irritable or just plain tired & we know what is causing it-a bad night's sleep. However, despite knowing the cause of our tiredness, it is frustrating to know that there isn't a quick fix and we begin to worry & fixate on the effects of another poor night's sleep. So while there is no speedy solution to your sleep problems, there are certain lifestyle tips that can make a real difference to your nights in bed – here are our top 10 tips for a better night's sleep. 1. Get Comfortable & Unwind If you worry about falling asleep before bedtime, you will almost certainly not get a great night's sleep. So you need to get comfortable on the sofa or in you favourite chair and unwind (let your worries float away). Watch your favourite TV show, read, play with the kids, do whatever makes you feel most relaxed. 2. Cut Down on Caffeine Coffee first thing in the morning is great, it helps to set you up for the busy day ahead. But if you are trying to nod off to sleep, coffee is the one thing you should definitely avoid. Caffeine influences the deeper stages of sleep and can ruin your night's sleep – try to avoid caffeine after 1pm. 3. Regularly Exercise at the Right Time Regular exercise has been proven to improve the quality of sleep, as long as you don't work out too close to your bedtime. You might feel tired after strenuous exercise, but a work out too close to bed time, can give you a new burst of energy that could keep you awake well into the night. So make sure you have a regular exercise strategy, but never 3 or 4 hours before you hit the pillow. 4. Create a Bedtime Ritual Getting into a set routine and having a bedtime ritual is a great way to calm yourself down and quiet your mind. Pick a low-key activity to do every night before bedtime, so that your body gets used to the activity and associates it with going to sleep. One example is to tidy your bedroom - pick up any clutter, sort out the laundry basket, neaten up the book shelf, plump the pillows or reapply the bedding to your memory foam mattress 5. Dim the Lights A few hours before bed, make your way round your home and dim the lights. If you had the bright ceiling lights on, tum them off and put on a nearby lamp, don't leave the hall lights on, or if you have dimmer switches, turn the lighting down slightly every hour, to get your brain in the mood for sleep. 6. Eat Right at Night Eating large or spicy meals can cause indigestion or intestinal discomfort, which can make it hard to fall asleep. If you do feel peckish late at night, try a light snack like cereal, crackers or milk 45 minutes before you climb on to your mattress. 7. Neutralise Noise When you're trying to drift off to sleep, even the most subtle of noises can cause your brain to become more alert. A dripping tap, a barking dog, a snoring partner or a noisy dishwasher. If you can't block these sounds out try to neutralise the noise with a white noise' machine which will cover up any noises and soothe you to sleep. 8. Stick to a Sleep Schedule Creating and sticking to a sleep schedule is a great concept to incorporate into your life. If you go to bed and wake up at the same time everyday (including weekends) you will help to regulate your body clock and subsequently enjoy a more regular sleep pattern, that stretches right through the night. 9. Limit Day Time Naps If you find it difficult to fall asleep at night, try to avoid daytime naps at all costs (especially during the afternoon). Any sleep or nap within eight hours of going to bed can have a detrimental effect on your night's peaceful rest. 10. Block the Clock Anxiously glancing at your clock and filling yourself with dread as the minutes slowly tick by, is not helping anyone. If you're a clock watcher that worries, all you need to do is turn your clock around or put it in a draw - by simply taking away the temptation to look, you can help yourself to a worry free night's sleep. Sleep is an incredibly crucial part of our everyday lives. You may be lucky enough to sleep perfectly every night, but if you're one of the many many people who struggle to get a good night's sleep on their mattresses, the 10 tips above could make all the difference. THEBEDEXPERTS MRMATTRESS.Co.UK