7 Essentials for a Great Night’s Sleep
Lusting for a great night’s sleep? As all busy mums know, you need a lot of energy to get through the day, however many kids you’ve got and however old they are. That’s why it’s so important to get a great night’s sleep, but that’s not always as easy to achieve as it should be. The hectic pace of modern life, work and parenting can often leave our minds racing even after the lights have been switched off, which can leave us feeling drained rather than energised in the morning. With that in mind, I’ve put together this seven-point guide to getting a great sleep, covering everything from where you sleep to what you do before going to bed.
1. Buy a High-Quality Mattress
When was the last time you changed your mattress? Having a high-quality mattress is the number one aid in sleeping, but if you’re using a tired, old mattress it probably won’t be giving you the support your body needs, meaning that you’ll be turning and waking in the night. If this sounds familiar, the Hügge Memory Foam Mattress could make a huge difference.
Hügge are the Scandinavian experts in sleep technology, and with over 40 years’ experience, they make mattresses that just can’t be beaten. What I particularly love about their memory foam mattress is that it adapts to the needs of your body, so that it always provides optimal support, and it also has a cooling layer on top, which comes in particularly handy during the kind of summer we’ve just had.
2. Place Your Head on a Perfect Pillow
A top-quality mattress, like the ones made by Hügge, should be your first priority if you want a better sleep, but having a perfect pillow is almost as important. Once again, we’d recommend a memory foam pillow as this remembers your head position and adapts to it, so that you have a pillow that’s not too soft and yet not too hard either. If your head isn’t comfortable you’ll keep on moving it during your sleep without knowing, and this can be a major cause of waking feeling enervated or unhappy, even if you feel that you’ve slept well.
3. A Dark Room Leads to a Better Sleep
We live in a world where there is lots of light, so even when you turn off your own bedside lamp you may still find illumination coming from street lighting outside. It’s a fact that most people sleep better in a dark environment, so ambient light filling your room can really interfere with your sleep patterns. Having walls that are painted or papered in a dark colour can help, but the most effective way to achieve a dark room at night is to have blackout blinds. With these in place, you’ll be assured a dark and peaceful bedroom all night long, even if you have a street light nearby, and you’ll be surprised at the difference this makes. It’s one of the most important tools to help you get a great night’s sleep.
4. Turn Off Your Mobile Phone
We love our mobile phones. In fact, studies show that the average person in the UK checks their phones 28 times every day, or approximately ten thousand times per year. Many of us have become so addicted to our mobile phones that we automatically reach out to check them one last time before we go to sleep, but that can be hugely detrimental to the sleep to come. The reason for this is that our phones, and other mobile devices with screens such as tablets, emit blue light and scientists have shown that seeing this light shortly before going to bed can make it much harder to get to sleep. To avoid this problem, you should turn off your phone at least half an hour before your bed time, or at least switch the display to night mode so that less blue light is emitted.
5. Create a Relaxing Atmosphere in the Bedroom
Your bedroom is the most important room of the house, but it works best when it is designed with relaxation in mind. A cluttered room can lead to a cluttered mind that keeps you awake at night, not to mention the dangers of trip hazards, so ensure that the floor is clear at all times. Many people find that candles in the bedroom can help to create an atmosphere conducive to sleep, although of course it’s important to ensure that they are snuffed out completely before trying to sleep. Decorate your bedroom in styles and colours to suit your personal taste, and this too can create the harmonious atmosphere that can result in a much better quality of sleep.
You can also try an alternative solution – a weighted blanket. They are relatively new on the market but lots of people rave about their amazing health benefits and the way the ease stress away. The science behind them is based on deep pressure touch stimulation – a form of sensory therapy that helps your brain produce the much needed for better sleep “feel food” hormones. You can see a great comparison guide on the best on the market on Weighted Journal and see if weighted blankets are right for you.
6. Pre-Bed Meditation
The décor of your bedroom isn’t the only thing that can encourage relaxation and therefore better sleep. Carrying out a short meditation fifteen minutes before going to bed can also help to relax your mind and help it forget about the everyday stresses and worries that can otherwise wake us up when we least expect it. Meditation doesn’t have to mean simply lying there in silence, trying to empty your mind; that can be very hard to do, but thankfully there are many guided meditations available online that can help you gain a relaxed state at night time. Simply press play, listen to the relaxing music and soothing voice, and follow the meditative instructions.
7. Combat Snoring
Snoring may sound funny, but it can be anything but for those who suffer from it or who share a room with someone who does. Snoring can typically reach levels of up to 90 decibels, which is around one and a half times the usual talking level, and as well as preventing sleep they can also put strain on a marriage. If you or your partner are a problem snorer, nasal strips and throat sprays may help. If the problem persists, don’t be afraid to seek help from a specialist ear, nose and throat physician.
Follow the above tips to help you achieve a great night’s sleep in no time!
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