3 Tips To Help You Get More Sleep
In our last blog, we looked at the health benefits of getting a good night’s sleep. We showed you that sleep can help you improve your memory, make you less stressed and help make you a better athlete. So, you know why it’s good for you – but how can you get more sleep?!
Here are 3 great tips that experts say can help you get more sleep, when you need it most!
Keep Things Regular
Set yourself what’s known as a “sleep schedule”. If you often find yourself staying up late, or dropping off in front of the tv after dinner, then it’s time you started to get things in order. Set yourself a time for bed every night, and try to stick to it. Make it around when you usually find yourself getting tired of an evening, so that you’re not lying in bed waiting to drop off.
You’ll find that as your body gets settled into a routine that you start to wake up without an alarm. Whilst it’s tempting to go to bed later or have a long lie in of a weekend, try not to miss your sleeping and waking up times by too much. If you’re feeling like your missing your weekend lie in then you can always have a Sunday afternoon catnap without messing up your sleep schedule.
Be consistent and you’ll soon start to feel much more refreshed!
Help Your Body Get To Sleep
To help you get to sleep, your brain releases a chemical called melatonin. The darker it is the more melatonin your brain produces, making you sleepier. During the day, whilst it’s light, your brain produces less melatonin.
In the old days, as soon as it got dark people would simply go to bed and wake up when it got light. But nowadays we have a lot more distractions that mean our bodies produce less melatonin and therefore make us less sleepy.
There are two ways you can boost your brain’s melatonin production; increase your exposure to light during the day, and helping to boost melatonin production at night.
Try and get as much natural light as you can during the day. Open all the curtains or blinds in your house and let the sunlight come streaming in. If you’re at work, try and get out into the daylight during lunch and take your coffee break by the window. This will keep the brain from overproducing melatonin, and you’ll find you’re a lot more productive at your desk as well.
Boosting the amount of melatonin your brain produces at night can help you get to sleep much quicker. Watching television, sending a text or an email on your I-phone or checking your Facebook status on your laptop all prevent your body from producing melatonin. Keep your room nice and dark, use dimmed lights and turn off anything with a backlight. By filling the room with light you’re telling your brain that it’s still daytime and you’re not producing enough melatonin.
The most important thing to remember is to keep your bedtime as relaxing as possible. Try to limit noise and if you can’t, try masking it with a white noise machine or a fan. If you’re really having trouble, then earplugs provide an inexpensive solution.
It can be tempting in winter to warm up the bedroom before getting into bed, but you should try to keep the bedroom at around 18 degrees. Too hot or too cold and you’ll struggle to sleep.
Most importantly, make sure that you have the right bed. Make sure you have a comfortable mattress that supports your whole body. For information on the best types of mattress, check out our guide here! Also, remember never to use your bed for catching up on work – subconsciously you’re associating it with the stress of the office, and that is going to affect your sleep patterns! By simply using your bed as a place to unwind and fall asleep, you’re giving your body the go-ahead to start nodding off.
If you think a new bed is what you need to help you get a great night’s sleep, then take a look at the beds we have in stock today and order yours now from Bedstore UK.