There’s nothing worse than having a bad night’s sleep to leave you feeling tired, groggy and, most of all, moody
Missing out on that blissful eight hours a night can leave you craving kip all day, whilst long term deprivation can mentally and physically drain you. So, if you’re having troubles trying to sleep, now is the time to take action.
To celebrate National Bed Month throughout March and World Sleep Day on March 16, mattress and pillow retailer OTTY has given us its top tips on how to get a good night’s sleep.
Set a bedtime routine
Keeping in a fixed routine once you get home for work can aid your sleep. For example, if you set an agenda of firstly having tea, then having a shower, watching TV for an hour, before brushing your teeth and getting into bed, your body will become accustom to thinking “ah, the teeth have been cleaned, now I’m ready for some sleep”.
There’s no need to have a stringent time plan – this is all about making your body more relaxed. Even when you get into bed, mentally making a note each night of what you need to do the next day can help with getting a better night’s sleep.
Schedule your sleeping pattern
Aligned to the setting a bedtime routine, making sure your sleep pattern stays consistent is key to getting a good night’s sleep, every night. It might feel like you’ve gone back to your childhood and your parents telling you what time you have to go to bed, but it can really help.
Going to bed at roughly the same time each night will get your body into the rhythm of knowing when to call it a night and allow you to rest far easily. But it’s not just about getting into bed, it’s about getting out of it too. Setting an alarm – even on your days off – will ensure you’re getting enough shut eye each night, and not running the risk of over/under sleeping, leaving you feeling groggy and lethargic the next day.
Staying off your phone
A big way to boost your sleep is by staying off your phone before going to bed. Staring at your screen when you’re trying to nod off will only keep you awake, as your brain will just stay switched on rather than drifting towards a dream state – it disrupts your body clock and will hamper your circadian rhythm.
Before you get to bed, set any necessary alarms on your phone then place it away from your bed. That way, you won’t be tempted to having ‘one last browse’ of your social media feeds and will be focused on getting to sleep.
Getting a new mattress
According to research by The Sleep Council, sleeping on an uncomfortable mattress can rob you of up to one hour’s sleep per night so investing in your bed is essential to a restful night. A rule of thumb is that a mattress should last you between eight and ten years, so an old one could be hampering your sleep.
Huge innovations have taken place in the world of mattresses, with long-pocket springs and reflex foam being the leading boudoir tech help you sleep more peacefully. Getting a new mattress can mean you always getting a better night’s sleep and leave you feeling ready to tackle the day when your alarm goes off!
Say no to naps
After a busy morning or a heavy lunchtime meal, we all like to settle down on the sofa, flick the TV on and doze in and out of a little nap. Although you’ll never get into a dream state, having these sorts of naps can serious impact your night time sleep.
Switching off for an hour or so can lead to insomnia-style side effects when you do call it a night, leaving you wide awake until the early hours of the morning – your body will be under the impression that the napping has recharged your energy levels sufficiently, and will want you to keep going. Boycott your afternoon nap, and you’ll reap the rewards come bedtime.
Perfect your bedroom’s feng shui
You might not think it, but the design and layout of your bedroom could be hampering your attempts of getting 40 winks. The curtains might be letting too much light in, the bed could be up against the bathroom wall or you might just have too many pillows and cushions flying around - all these can impact the ambience of your bedroom, so getting the feng shui right is key.
If you’re not sleeping well, try moving your room around and see if you notice any improvements during the night. Investing in some blackout curtains can make the room much darker and help promote a deeper sleep, whilst lighting candles or having smoothing music on can also help you relax and get to sleep easier. Autonomous sensory meridian response (ASMR) techniques are also very popular of the moment, helping you calm your senses before sleep.
In terms of colours, avoid purple as sleeping in a room painted with this colour is said to give you less than six hours slumber a night. Red is also said to a no-go for bedrooms because it can provoke feelings of anger, rage and frustration – not the ideal emotions to have as you prepare to go to sleep!
OTTY believes in promoting an all-round healthy lifestyle to help aid good quality sleep. Its innovative mattresses and pillows are engineered to give a comfortable night’s sleep and ensure you wake up feeling fully refreshed and ready for the day ahead!