10 tips for a better night’s sleep
Ever had trouble getting to sleep? Or spent hours awake in the middle of the night? You’re not alone – it’s estimated that around a third of people in the UK suffer from insomnia. Sleep deprivation is no laughing matter – it can affect your work life, your home life and your health. That’s why we’ve brought you tips for a better night’s sleep – making those restless nights a thing of the past.
The good news is that many of the issues that stop you sleeping can be resolved, our top tips for a better night’s sleep should leave you refreshed after a night of rest. At Somnus, we know more than a little about sleep – in fact, we have been crafting exceptional beds and pocket spring mattresses since 1840, winning Queen’s Awards for Innovation and for Sustainable Development along the way.
As part of our goal to bringing a better night’s sleep to the nation, we’d like to share our top 10 tips.
A change is as good as a rest
How old is your bed? The Sleep Council recommends replacing your mattress every seven years. A supportive mattress will reduce pressure on your joints and keep your spine in alignment. If you can feel the springs or keep rolling into the saggy parts, then it’s definitely time to buy a new mattress.
Piles of clothes, bills and paperwork, dated décor – is your bedroom looking cluttered and neglected? Start with a good clear out, pick up some storage boxes and new bedroom furniture and paint the walls a calm colour. Invest in a good, supportive pillow and choose bed linen made from natural fibres. If you’re short of space, choose a bed with underbed storage; if you’re stuck for ideas, find out how to create your own Sleep Sanctuary.
Sharing a standard 135cm-wide double bed with a partner means that you have the same sleeping space as a five year old in a single bed. Even less if your partner likes to hog the bed. Investing in a king or super king will give you more room – and a better night’s sleep.
Did you know that using your phone, tablet or laptop in bed might be disturbing your sleep? It’s thought that the LEDs in electronic gadgets could be depriving us of a good night’s sleep, as our retinas are more sensitive to the high levels of blue light they emit. Set a cut-off point for using them and curl up with a good book instead.
It’s what’s inside that counts.
The quantity and types of springs used in your mattress can make all the difference between sleeping soundly or tossing and turning all night. Our award-winning Sensa Intelligent pocket spring systems include layers of micro-springs close to the surface of the mattress. Designed to provide targeted support, they mould to your body shape and react to the tiniest movements, relieving pressure on your back and joints. Good spring support means you’re less likely to wake in the night and more likely to start the day feeling refreshed.
take the time to unwind
With a busy lifestyle, it’s easy to forget to allocate time for yourself. Take a bath with relaxing minerals early in the evening to give you time to cool down afterwards. Develop a bedtime routine that involves elements of relaxation and you are less likely to feel wide awake when you turn out the light.
the soft touch
Many people think that a firm mattress gives more support but this isn’t always the case. Because we all come in different shapes and sizes, you might need a different mattress tension from your partner to keep your spine in alignment. This is why Somnus offers dual-tension mattresses, and ortho-tension for those who need extra-firm support.
Regular exercise has many benefits – including reducing your stress levels, leaving you more relaxed when it comes to bedtime. Start jogging round the local park, join a gym or a sports team, or add a daily walk or yoga class into your routine. Just make sure you give yourself some chill-out time between exercise and bed.
food for thought
Beware – the food and drink you consume in the evening can keep you up all night. Replace caffeinated drinks with decaf coffee or a milky drink and avoid excess alcohol or food high in sugar, which can lead to spikes in your blood sugar levels during the night.
take a break
If all else fails and you’re lying awake listening to your partner snoring contentedly, get up and read, listen to some relaxing music or practise some mediation techniques. You won’t solve all your problems at 3am, so put them to one side.
If you’d like to know more about how a Somnus bed can help you get a better night’s sleep, visit About Us.