Top 10 Tips For a Good Night’s Sleep

We know how hard it can be to fall asleep, whether you are naturally a night owl or have been diagnosed with a sleep disorder such as insomnia, there are a number of ways you can aid your sleep routine in order to wake up feeling refreshed and ready for the next day. To help you, we’ve put together our top ten favourite sleep tips. 

1. Avoid technology for at least one hour before bed. Blue light emitted from devices such as TVs, tablets and mobiles has been shown to keep you awake for longer as it delays your body’s natural process of producing melatonin. It can therefore aid your sleep to turn on the blue light filter mode on your mobile device or to wear blue light filter glasses

2. Create a sleep routine – this is a common must-have for babies and children so why don’t we keep this up as adults? If you programme your body into a sleep routine this can help you naturally fall asleep and wake up at certain times. Being strict with a bedtime routine is key to getting to sleep at a reasonable time and waking up early without feeling groggy in the morning

3. Avoid certain foods – caffeine should be avoided at all costs! It takes your body around 10 hours for caffeine to leave your system. By avoiding caffeine in the morning your body will naturally produce the cortisol and adrenaline hormones needed to wake you up and if you avoid caffeine before you sleep your body will naturally produce melatonin hormones and you won’t be kept awake as a result of caffeine

4. Invest in blackout blinds/curtains – darkness promotes sleep. Humans naturally produce the hormone melatonin when it’s dark, similarly, the body naturally wakes up when there is light in a room. This is why blackout blinds/curtains are a great investment to aid in your sleep

5. Get fit and healthy – not only is exercise great for your body but it is also great for your mind. When you are feeling worn out from exercise and mentally rested due to the endorphins that exercise produces you are more likely to increase your deep sleep during the night which will leave you feeling well-rested in the morning

6. Avoid too many liquids before bed – everyone hates waking up to go to the toilet in the middle of the night, this is not only annoying but also disrupts your sleep cycle which will leave you feeling tired and groggy in the morning

7. Use a sleep spray or essential oils on your pillow – using scents such as lavender and chamomile oil can help aid your sleep as it provides a comforting and relaxing scent which is a perfect environment to allow your body to naturally drift off into a slumber

8. Create a restful environment – if you can’t sleep due to your environment, analyse your senses to see how you can aid your sleep. For example, if there is too much noise, noise cancelling earbuds are a great way to block out your noisy neighbours. In addition, if your room is too hot at night, invest in a room fan to keep you cool during those sweltering summer nights

9. Try calming teas – caffeine-free herbal teas are a great way to boost your sleep. From chamomile to speciality sleep brews, your local supermarket will stock affordable teas that will help relax you and aid you in your search for that restful night’s sleep

10. Invest in a high-quality mattress that not only gives your body the right amount of support but also ultimate comfort. If you’re in need of a new mattress check out the UK Bed World mattress range. From sumptuous soft mattresses to supportive memory foam, we have something for everyone.