Many people suffer from a lack of sleep, from occasionally waking during the night to not being able to get to sleep at all. Many factors can interfere with a good night’s sleep including work stress, family responsibilities and illness. However, there are habits you can adopt that encourage better sleep.

So we have put together some simple tips for a better night’s sleep to help you get those all important zzzz’s.

1. Keep a regular sleep schedule

The recommended amount of sleep for a healthy adult is at least seven hours so set aside about eight hours for sleep. Most people don’t need more than eight hours in bed to be well rested.

Try and go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle.

If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing, such as reading or listening to soothing music. Go back to bed when you’re tired. Repeat as needed, but try and continue to maintain your sleep schedule and wake-up time.

2. Be mindful of what you eat and drink

Don’t go to bed hungry or over full. In particular, avoid heavy or large meals within a couple of hours of your scheduled bedtime as discomfort may keep you awake.

The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep so avoid them during and after your meal. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a restful environment

Keep your bedroom cool, dark and quiet. Exposure to light in the evenings often makes it harder to fall asleep. So avoid prolonged use of light-emitting screens such as your mobile phone or the television just before bedtime. Consider using room-darkening blinds or curtains, earplugs, a fan or other devices to create a bedroom environment that suits you.

Taking a bath or using relaxation techniques such as meditation or listening to a Podcast, may also help you drift off to sleep.

4. Limit daytime naps

Long daytime naps can interfere with night time sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work night shifts, you might need to take a short nap late in the day before work to help make up your sleep deficit.

5. Make physical activity a part of your daily routine

Regular physical activity can promote better sleep. Walking, cycling or jogging can help promote wellbeing as well as help you sleep better. But, avoid being active too close to bedtime.

6. Manage your worries

Try to resolve your worries or concerns before bedtime. Write down what’s on your mind, in the order of priority and then set it aside for the next day. Stress management may also help. Start with the basics, such as getting organised, setting priorities and delegating tasks. Meditation is also a good way to ease anxiety and stress.

Know when to contact your GP

Nearly everyone has the odd sleepless night. However, if you often have trouble sleeping, contact your GP. They can help you to Identify and treat any underlying causes.

Looking to make your bedroom a sleep haven now you have guidance on how to fall asleep more easily? Explore our range of memory foam mattresses and toppers at BodyMould.

You’ll feel revitalised after sleeping on a BodyMould mattress or topper. Our high-density memory foam moulds to your body as you sleep, cradling you in every position and providing personalised comfort and support. We offer memory foam mattress and topper options to suit everybody, so browse our range to find the best size and style for you.

The post 6 steps to a better nights sleep appeared first on Bodymould Mattresses.

In 2022, the symptoms and stress caused by the COVID-19 pandemic are still having a negative impact on many people’s ability to sleep well. A global survey found that 70% of people worldwide have experienced sleep problems, with a third of all British adults affected and 49.6% of them reporting high anxiety at the start of the pandemic, according to the Office for National Statistics.

Stress disrupts sleep

Difficulty falling asleep or disturbed sleep is often caused by stress. Stress and anxiety cause your body to produce hormones, such as cortisol and adrenaline, which raise the heart rate and encourage a fight or flight response and prevent you from getting enough sleep.

Home working can affect sleep

In 2021 half of British workers were engaged in some form of home working, and many still are. While home working has many benefits, a lack of structure, distractions, and technology issues can all create stress, affecting your sleep. Try to set boundaries and maintain a routine with a dedicated workspace and read our tips for a good night’s sleep below.

Covid side effects

Some covid symptoms, such as a persistent cough and headaches, can continue long after you’ve tested negative for the virus, making it difficult to relax and get to sleep. Long covid can also cause fatigue, leading you to take daytime naps which will interfere with your regular sleeping patterns.

Now in 2022, with new worries such as the cost-of-living crisis and climate emergency adding to stress levels, this is the time to do what you can to improve the quality of your sleep.

Sleep well: Steps to a better night’s sleep

Try these steps to help you get a better night’s sleep.

1. Establish a regular routine by going to bed and waking up at approximately the same time every night. This can help to stabilise your internal body clock to know when it’s time to sleep and wake.
2. Avoid screens. Using technology, such as a phone or laptop before going to bed causes the mind to become more active rather than relaxing. Also, the blue light from phones and laptops is believed to reduce the sleep hormone melatonin.
3. Avoid drinking a large amount of water before bed as you may find yourself waking up to go to the toilet. Also, it is recommended not to drink caffeine for up to 6 hours before bedtime.
4. If stress keeps you awake, try meditation and breathing exercises as they can help you to relax and focus on clearing your mind from thoughts of the day.
5. To relax, it’s important to feel comfortable and supported. Make sure your mattress is right for your sleeping position and firmness preferences. Take a look at our mattresses and toppers to find the right fit for you.

Investing in your sleep is an investment in your health and wellbeing.

Photo by Isabella and Zsa Fischer on Unsplash

The post How the pandemic is still affecting our sleep appeared first on Bodymould Mattresses.