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As a nation we’re working longer and longer hours, and more is being expected of us then ever before. Long working hours can put a tremendous strain on your body, so it’s important that when you go to sleep at night you are getting the best snooze you can.

We’ve written 3 tips to help you improve your sleeping patterns – and increase your productivity.

Reduce Your Caffeine Intake

You might have a cup of coffee or tea to perk you up with your breakfast, but research suggests that this might not be the best thing to do. Scientists at the University of the Health Sciences in Bethesda, Maryland, USA found that the best time to get a caffeine boost is between 9.30 and 11.30 am.

Swap the hot drinks for some ice-cold water, fresh orange juice or a fruit smoothie to provide you with a more natural pick me up.

And make sure that you avoid caffeinated drinks after dinner, and especially don’t take any to be with you! That’s a sure fire way to be up all night.

Look At Your Diet

A healthy diet is key to getting a good night’s sleep, according to experts in the US. Firstly, start with the time that you’re actually having dinner. In an ideal world, you should finish eating dinner 2-3 hours before you go to bed.

Obviously, in the modern world it can be difficult to stick to this kind of timeframe. It is perhaps more important to think about the kinds of things that you’re eating. You should avoid spicy foods, which take longer to digest and may cause you some discomfort and disruption whilst you’re trying to doze off.

Experts also recommend that you try to avoid alcohol before bed, which might make you feel sleepy but is actually affecting your ability to stay asleep for very long.

The best thing to do is to drink plenty of water and try to eat healthy, nutritious meals that aren’t going to leave you feeling bloated and heavy when you eventually try to get some shuteye.

Try to Nap Throughout the Day

More and more businesses around the world are incorporating nap time into their daily routine. Many of the world’s largest businesses have spaces on site where employees can get some time to take a nap, and then return to work refreshed. Google, Nike, Pizza Hut, AOL and Ben and Jerry’s all allow their workers to get some shuteye at work.

It can be difficult to incorporate a nap into your daily schedule, whether at home, or at work, but just a quick 10-minute catnap can recharge your brain and leave you feeling a lot healthier and happier.

By following these tips, you can improve your sleep patterns, making you feel a lot more refreshed and ready to face whatever the day brings.

Try them and see how you get on! And don’t forget that a great night’s sleep starts with a great bed!

We have a range of beds, and mattresses, to suit every budget. Browse our selection today.