Getting a good night’s sleep

AS this is National bed Month there is no better time to get tips on a good night’s kip.

With this being National Bed Month, we asked the Sleep Council, the consumer education arm of the National Bed Federation, for tips to improve your sleep.

A clean, peaceful and welcoming bedroom will aid a better night’s sleep. Make sure your room it completely dark and invest in a blackout blind or curtains, or an eye mask might be a cheaper alternative. Your bedroom should not be too hot or too cold, around 16-18° C (6065° F) is recommended. Scents such as lavender and germanium are naturally calming, so invest in some essential oils to help you drift off. Remember, these should not be used in pregnancy or children’s rooms.

Do you ever wake up

Your Bedroom: Your Bed:

with neck or back ache? When ly- ing in bed, do you feel springs or ridges beneath the surface? Avoid the ‘Seven Year Hitch’ – the point at which existing beds may still look good but are beginning to offer less support than a new one.

The 21st century lifestyle is fast paced, chaotic and jam-packed with technology. From the moment we wake up, we’re continuously being fed content from smart phones, TV, radio and social media feeds. All this non-stop stimulation causes havoc when trying to fall asleep. Switch off your tech a couple of hours before bedtime . Also try reducing the intensity of artificial light in your home by using dimmer switches or low wattage bulbs.

Your Lifestyle: Stress and Worry:

Scientists have found a direct correlation between anxiety and rhythm of sleep. When a person is anxious their heart rate increases, which causes the brain to ‘race’, too. Cognitive Behavioural Therapy (CBT) can help ‘unlearn’ negative thought processes through psychological treatment. Deep breathing and meditation before bed can help slow down your busy brain activity. Also, give yourself a positive affirmation before going to sleep. Instead of thinking ‘the mortgage is due and I don’t have the money to pay it’, say aloud ‘we will find a way to pay the mortgage this month.’

When it comes to getting a restful night’s sleep, the food and drink you consume has a drastic effect. The best foods for sleep include milk, cherries, chicken and rice, while fatty meat, curry and alcohol are some of the worst. Some people choose not to eat after 6pm, as late meals

Your Diet:

make it difficult to sleep. If you are tempted to have something , reach for a milky drink or herbal tea.

Exercise:

Working out effectively can tire your body out gently, promoting a better night’s sleep. But don’t over-do it right before bedtime – wearing yourself out physically is not likely to induce sleepiness. In fact, it can often be counter-productive.

Relaxation and other therapies:

Demanding jobs, long hours and active families all contribute to a hectic lifestyle, and that’s not helped by the intense media that surrounds us. These elements make it very difficult to wind down, so try to relax and insist on some ‘me time’ before going to bed.

For more information on getting a good night’s sleep, visit www.sleepcouncil.org.uk