Tips to Get Better Sleep

February 19, 2016

 

Getting a good nights sleep is key to looking and feeling our best, because poor sleep effects our mood, concentration, productivity and alertness. Not only this but sleep plays a major role in our health and emotional well-being throughout our lives. According to the Great British Bedtime Report one third of Brits sleep for just 5 to 6 hours per night, while around one in five people sleep 7 to 8 hours per night.

The National Sleep Foundation say that an adult (aged 18-64) requires between 7 and 9 hours sleep while an older adult (aged 65+) requires between 7 and 8 hours per night.

According to britishsnoring.co.uk regional studies have indicated that drowsiness accounts for 16% of all road accidents, and over 20% of motorway accidents.

Do you have issues trying to get to sleep, or even staying asleep? Below Colourbank - the leading bed providers, have listed tips on how to improve your sleep.

Improve Your Sleep

You can improve your sleep in a number of ways:

Don't use electronics before bed – it can be tempting to check Facebook or watch a programme on Netflix before going to bed, but try reading a book, having a hot bath or listening to relaxing music instead.
Close your curtains and keep lights dim before bed – investing in blackout curtains or shutters is advisable.
Try not to drink alcohol right before bedtime and avoid caffeine 6 hours before bed. - A study showed that those who had caffeine 0, 3 and 6 hours before sleeping had significant sleep disturbance.
Try to sleep at the same time and get up at the same time everyday – sticking to a routine helps to set your body's clock, optimising the quality of your sleep.
Avoid sleeping in, this includes weekends! - It can be tempting to wake up late on a weekend, but this disturbs your sleeping pattern, disrupting your internal clock.
Limit naps – naps can re-energise you, however if you already have trouble falling asleep then try to cut out naps all together.
If you wake up during the night, keep the lights turned off –  this will make it easier to help you fall back asleep.
Get regular exercise – physical exercise impacts the overall quality of your sleep, but you must exercise regularly for it to have an effect on your sleep.
Get organised! – Get your clothes and lunch ready for work the night before, and right to-do lists for what you need to do the next day – this will ensure you aren't thinking about these things before going to bed.
Ensure your mattress is in good condition - having an old mattress with springs popping out is not good for your back, resulting in tossing and turning and disturbed sleep.

If none of the above work and you feel that you might be suffering from insomnia then talk to your local GP who should be able to advise you on what steps to take.

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