7 tips for a better night’s sleep.

7 tips for a better night’s sleep.

7 tips for a better night’s sleep.


Getting a good night’s sleep is crucial to getting the most out of life. Our quality of sleep affects all aspects of our lives, including our health, stress levels, work and relationships. In this blog, you’ll find some tips to help you sleep better, night after night.
 
For more advice on getting a great night’s sleep, sign up to the SleepMaker Sleep Hub.
 
Tip 1: Develop a routine
 
Developing a relaxing night-time routine trains your mind and body to know when it’s time to wind down and go to sleep. Rituals such as having a warm bath with essential oils can let your body know it's nearly time for bed.
 
Tip 2: Switch off
 
The blue light from phones, tablets, laptops and televisions limits our production of melatonin, the hormone we need to get to sleep. Make switching off all electronic devices, at least one hour before your usual bedtime, part of your night-time routine. Investing in blackout curtains and a sleep mask can also help you sleep better.
 
Tip 3: Stick to a schedule
 
Getting up at the same time each morning and going to bed when you feel sleepy, at roughly the same time each night, will help your body establish a sleep pattern. If you have a partner, it may be helpful to go to bed at the same time to avoid disturbance. If you nap during the day, waking before 2.30pm should minimise any impact on your ability to sleep that night.
 
Tip 4: Watch what you eat and drink
 
Caffeine is a stimulant, so steer clear of coffee in the late afternoon and evening. Likewise, avoid eating too much at dinner, and eat earlier rather than later if you can. (Your body needs time to digest and metabolise food before sleeping.)
 
Tip 5: Get moving
 
Exercise is essential to our overall health and wellbeing and also helps us sleep better. (Avoid vigorous exercise in the evening though, as this can have the opposite effect.)
 
Tip 6: Wind down
 
Stress is the number one enemy of sleep so avoid having difficult or stressful conversations in the evening. Make the hour before you go to bed ‘quiet time’. Read a book, do some gentle yoga or listen to relaxing music. 
 
Tip 7: Check your mattress
 
If you wake up with aches and pains, or feeling stiff, your mattress may not be giving you the level of comfort and support you need. If your mattress is more than 10 years old, consider replacing it. If you notice a dip in the middle, or if you can feel the springs through it, it’s definitely time for a new one. The same goes for a noisy mattress; if it creaks, it’s time for a replacement.
 
Find the perfect mattress using the SleepMaker Mattress Selector and get ready to rise and shine every day.
   
 
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