The Ultimate Sleeping Guide - Your Guide to a Good Night's Sleep
Having trouble sleeping? Tossing and turning at night... help I can't sleep! Want to know how to get a good night's sleep? According to the NHS, ‘one in three of us suffers from poor sleep’. Most of us require at least eight hours of undisturbed sleep in a night, some need more and some less. But, not everybody achieves this. With sleep, think quality over quantity. Poor sleep can lead to long-term health problems. So, it’s vital that you do what you can to ensure that you are getting enough quality sleep. Here at Woods Furniture, we understand how to help you get the most out of your sleep. And, we wanted to help you get on track with your perfect slumber, through sharing with you our expert sleeping knowledge. Which we’ve built up through our ongoing training with the Sleep Council. So that we’re able to help you on your way to achieving a good night’s sleep. Don’t fall asleep just yet though! We’re just getting you started, here’s your ultimate guide on how to get a good night's sleep…
A bed made for sleeping
The basis for sleeping good at night, is your bed. And the difference between good and poor quality sleep, is your mattress. Not having enough support from your mattress, can lead to poor sleeping posture, which in return can cause tiredness and fatigue. Do you wake up with aches and pains, that ease off through the day? Then maybe it’s time to think about changing your bed…
Things to consider when shopping for your new bed
- Correct support - depends on your weight, height, build and preferred sleeping position
- Mattress - should mould to the shape of your body whilst remaining supportive
- Spinal positioning – should be horizontal when you lie on your side
- Turning in bed – it should be easy to turn
- Tension - the heavier you are the firmer the tension you will need
- Comfort - is subjective for your own sleeping needs
'You spend a third of your life in bed, so it's vital that you make the right choice'
Build a room made for sleeping
Top tips for better sleep
- Keep your room in total darkness - even invest in an eye mask or blackout curtains
- Temperature - ensure your bedroom is not too hot or too cold
- Keep clutter free – invest in bedroom storage
- Avoid T.V. – remove your T.V. or computer from your bedroom
Can’t sleep? If you’re having problems with sleeping, your first thing to look at is your sleeping environment. Having a welcoming and inviting bedroom, is your first step to getting a better night’s sleep... good night sleep tight!
'Take a long hard look at your room and see what it says about you…you have a duty of care for yourself, your sleep area and your general health and wellbeing – you’re worth it!’ – Sleep Council
Embellish your sleeping room with beautiful things
Make your sleeping environment more inviting, by filling your room with things that make you feel good. Here’s some ideas just for you:
- Photo frames – with photographs of your loved ones
- Framed wall art – keep artwork that brings calm into your room
- Artificial plants and flowers – help to bring harmony to your sleeping environment and are low maintenance
- Home fragrances like essential Lavender, Geranium and Sandalwood oils – act as a natural sedative, however don’t use in your child’s room or during pregnancy
- Neutral colours – help to promote calm
- Remember what mummy used to say: 'Good night sleep tight, mind the bed bugs don't bite!'
Tips for better sleep - stop stressing start sleeping
Our tips for better sleep... Work, relationships, money – all these things can build up to cause you stress. Stress not only affects the way you think and feel, but it also affects your sleep. And long-term stress is something that will put your health at risk. Not getting enough sleep can put you at risk of serious medical conditions, mental health problems, depression and weight gain. One of our top tips for better sleep is ensuring that you give yourself time to unwind at the end of the day, that'll also help you with sleeping. Because you'll be more relaxed before hitting the sack. Getting enough quality sleep is crucial for your health and well-being. It helps you to de-stress, concentrate, and learn new things.
'Scientists have found a direct link between anxiety and rhythm of sleep'
6 things to avoid for better sleep
- Caffeine
- Nicotine
- Alcohol
- Energy drinks
- Large meals
- Chocolate – it contains caffeine
Eat better to sleep better
Changing your diet won’t immediately make you sleep better. It’s going to take a little while to have a positive impact. We recommend you fill out a sleeping diary, noting what you’ve eaten and how you’ve slept. It’ll let you know what foodstuffs to eat more of and what to avoid.
3 things our body needs to promote better sleeping
- Tryptophan - Protein foodstuffs are made up of things called amino acids. Tryptophan is one of them. When it reaches the brain, it converts to something that’s also vital to our bodies called serotonin. You can find this amino acid in chicken, steak, turkey and pumpkin seeds.
- Serotonin - Helps send signals around the body. And is mainly found in your digestive tract. Decreased levels of Serotonin causes anxiety, depression, and carbohydrate cravings. During the night, this powerful chemical goes through changes that change it to something called Melatonin – the sleep-inducing chemical which makes you sleep better.
- Melatonin - Your sleep-inducing hormone. Helps you sleep better through regulating your body’s cardiac rhythm to promote restful sleep. To help its production, the Sleep Council recommends you sleep in the darkest sleeping environment possible.
Move more to sleep better
Taking regular exercise is beneficial in helping you achieve more quality sleep. Exercise makes you feel good. It improves your mood. Makes you fitter. And helps you to produce more happy hormones – called endorphins.
'...experiencing sleeping problems, try to exercise a little more'Finally, how to get better sleep - relax...
How to get better sleep... ensure you take time to wind down after a stressful day at work. There’s loads of things that you can do to help you relax. That'll ultimately assist you with sleeping at night. Here’s our favourite 3 exercises to help you de-stress:
- Snuggle up with a sheepskin rug
- Listen to some soothing music
- How to get better sleep? Browse for some new sleep inducing bedroom furniture
- 28th February 2018
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