5 ways to get a great night’s sleep
December 24th, 2019
With the Winter Solstice only just behind us, it can be tempting to spend the cold and damp days snuggled up in bed, waiting for the festivities to pass by and the lighter nights to kick back in. However with this temptation, comes a risk of falling into bad sleep habits and struggling to get a quality night’s sleep.
Here our resident sleep expert, reveals five ways to help ensure you get quality sleep over the busy Christmas period and into the New Year.
Create a tech-free zone at least 30 minutes before bed
70% of us use tech in bed every night, but did you know the blue light emitted from screens impacts our levels of melatonin, the sleep-inducing hormone? Your bed should be somewhere for sleep only. Avoid browsing, scrolling, working, or watching TV in bed. And don’t forget to make sure notifications aren’t disturbing your sleep during the night by switching your phone off. This will help to signal to your brain that it’s time to sleep once you climb into bed.
Maintain a regular sleep routine
A regular sleep routine can help you get better quality sleep. Maintaining your bedtime and wake up time, even on weekends, helps avoid ‘social jet lag’. By avoiding weekend lie-ins, naps and late nights, you’ll feel fresher throughout the week, especially in the winter months when it can be difficult to feel brighter during days of reduced sunlight.
Invest in a supportive mattress
Our choice of bedding, mattress and immediate environment impacts on sleep quality. You spend a huge proportion of your life in bed, so investing in the correct bed for your needs is key. Speak to a sleep expert to discover what type of bed is best for you and make sure everything from your quilt to your cushions are primed for the best night’s sleep possible.
Ensure your bedroom isn’t too hot… or too cold!
The temperature of your bedroom can have a serious impact on your sleep quality. Too cold and your body can over compensate, making for a restless night’s sleep. Too warm and you may end up thrashing throughout the night as you toss and turn trying to get comfortable. Make sure you don’t let the temperature of your room impact on your sleep quality, by ensuring your bedroom thermostat is set to the optimum temperature for sleep - between 16-18°C.
Maintain a healthy lifestyle through diet and exercise.
One-in-five of us struggle to sleep because of stress. In fact, our physical and mental wellbeing has a real impact on sleep quality. Maintain a healthy lifestyle through regular exercise. Breathing techniques can also reduce stress at night. There is also a close link between sleep quality and diet, so avoid alcohol and caffeine before bed. Eat foods high in Omega 3 and B Vitamins to help induce sleep.
For more top sleeping tips, tune into QVC on the 4th January with Sealy.