Ten Top Tips For a Great Night’s Sleep

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If you’re having trouble getting to sleep or sleeping through the night it may be reassuring to know that you are not on your own, it is a problem that affects millions of people. The sleep consultants at the BedSupermarket.com have compiled some helpful tips to assist you in achieving a more restful & energy inducing night’s sleep. Following these simple, golden rules will help ensure that, you can consistently accomplish the kind of rest we all need for a healthy lifestyle.

Try to be consistent in your pre-bedtime routine. By going to bed at around the same time and having a set routine in place you are letting your mind and body know, before the actual event, that it is time to wind down and go into ‘sleep mode’, making it easier to fall asleep.

Try to reserve your bedroom solely for the purpose of resting and sleep. It should be just the right temperature for sleeping, with adequate ventilation. Most people actually sleep better in a slightly cooler room. You can also help create the right environment by using muted, restful colours together with soft lighting in your decoration. Early morning light or a badly placed streetlamp can disturb your sleep; good measures to counteract this are blackout blinds with eye masks offering a somewhat cheaper alternative!

Now to your bed; Does it allow you to stretch out and achieve your natural sleeping position? With a sleeping partner this becomes even more important. Squeaky springs, worn out upholstery, a mattress that’s too hard or one that’s too soft can all lead to discomfort. Awakening with aches & soreness especially around your neck, shoulders or lower back could be a sign that you need more support. Always invest in a good quality, supportive bed and make sure it’s one that’s comfortable for you personally. Also consider experimenting with different pillows, sheets or tactile coverings.

We all know how beneficial exercise is to the body but 20 to 30 minutes exercise a day can also improve your sleep provided it isn’t done too close to your bedtime. Take a gentle stroll or a bike ride after a light evening meal or even a few simple stretching exercises to help relieve the stress and strain of your day and get your body in the mood for rest. Nothing too strenuous though or it could have the opposite effect and keep you awake!

Try to avoid drinks and foodstuffs containing caffeine such as non-herbal teas, coffee, soft drinks and chocolate, particularly in the evening close to bedtime. Stimulants like these can keep you awake and prevent deep sleep altogether. Instead try a hot milky drink like Ovaltine or Horlicks.

A large meal eaten too close to bedtime taxes your digestive system and will certainly interupt your sleep patterns. Although alcohol may help you fall asleep it will usually disturb your sleep later in the night not allowing you to sink into a deep sleep and leaves you feeling dehydrated and unrested in the morning.

It’s a fact: people who smoke take longer to fall asleep, awaken more frequently during the night and, invariably, wake up earlier in the morning due to the onset of overnight nicotine withdrawal. This then becomes a vicious circle as you are sleepy and irritable during the day and smoke more making it harder to break the habit. So, if you’re a smoker, here’s another good reason to stop!

Learning to relax can quite often be the key to finding sleep more easily when you go to bed. Try different techniques, as what relaxes one person may not necessarily work for another. Listening to peaceful music, a warm, not hot, bath, reading a light book or a few gentle yoga excercises can all help prepare you for sleep. But whatever you choose do it with the lights down low.

Work through any concerns or issues from the day just passed well before you go to bed and rule a mental line under them. Dwell on the positives that have happened in your day and all of the things you have accomplished. Outstanding tasks can be better managed by making lists, which again are better completed before you go up to bed.

And if sleep still insists on evading you, even after having tried all of the above, don’t lie there and dwell upon it. The anxiety of being unable to fall asleep can exacerbate the situation making sleep even more unobtainable. Get out of bed and find something to do that will relax you, like reading or listening to quiet, gentle music. Deep breathing exercises, and thoughts of happy memories or places can all help to induce a restful feeling. Then, when you start to feel sleepy again, go back to bed. Try not to fall asleep before you get there!

To know more about Beds and Top Tips For a Great Night’s Sleep visit http://www.bedsupermarket.com.