Reach Your Bed's Full Potential with These Good Sleep Habits
So you've splashed out on a gorgeous new bed but you're just not feeling the benefits? Or you've had your bed for a while but it's other things that are causing your disturbed sleep? Although people are often quick to blame their bed or mattress for having a rough night's sleep, there are so many changes we can make throughout the day before we even step foot in the bedroom.
Get to grips with these effective habits
Avoid unnecessary lie-insThis one begins as soon as you wake up in the morning. No matter how tired you are, sometimes it is just best to force yourself to get up. Unless you're under the weather or you've had a late night, lie-ins are a big no-no. There's nothing wrong with lounging about for the entire Saturday, as long as you're actually awake! Sleeping in can mess up your body clock and come to the nighttime, you won't feel tired until much later on. This is especially important on a Sunday - you don't want to be lying awake all night before your fresh start on Monday morning.
Increase your activity levelsEver notice how after a full day of walking around a city or running around after the kids in the summer holidays, you are exhausted in the evening? This is why increasing your activity levels every day is crucial. To give your body the best chance of falling asleep at night, it is super important to make sure you are regularly exercising. Get a session in at some point in the day for at least 30 minutes. However, if you work full time this can be quite tricky to fit in. If you have to exercise in the evening, just make sure you complete your workout at least two hours before bed to give your body time to unwind.
Take time to wind downPut in place a bedtime routine which doesn't include technology. This could be anything from taking a bath, reading a chapter of a book or listening to a podcast. Meditating and practising yoga is particularly beneficial! If you do a similar activity each evening before bed, your body will recognise that it is nearly time to sleep and become more effective at drifting off afterwards.
Create a proper scheduleIt is so important to make sure your body knows it has regular sleep times. This can be difficult to stick to at the weekend but it can be the reason you feel so groggy on Monday morning. Making sure you go to bed at a similar time each evening will keep your body clock in check. It can also help to keep your metabolism at an effective level!
Optimise your bedroomPosition your bed away from any draughts coming in from doors or windows. It's not nice to feel a cool breeze whilst you're trying to get cosy! However, it's also important to keep a low body temperature during sleep so don't keep the heating on overnight. Set your boiler on a timer so that you can get out of bed to a warm house in the morning without overheating in the night. Natural light can help us to wake up in the morning - leaving your curtains open a fraction can be effective. However, if you need pitch black to drift off and don't want to open the blinds, it might be worth investing in a lamp which simulates the sunrise. Check out some of the available options here.
No luck?If you've adopted all these strategies and you're still struggling, perhaps it is time to invest in a new mattress. On average, you should be switching it up every 5 to 10 years so if you fall within or above this bracket... consider getting a new one!
November 30, 2017