March is National Bed Month, a time to remind ourselves of the importance of good sleep
Sleep is a vital aspect of our health and deserves attention all year round. But March serves as a welcome reminder of just how important it is, thanks to the arrival of National Bed Month. Introduced by The Sleep Council and the National Bed Foundation, National Bed Month takes place every March in an effort to raise awareness of the importance of healthy sleep habits.
Let’s take a closer look and why National Bed Month is important, and what healthy steps you can take to celebrate.
The importance of National Bed Month
A 2022 study by Direct Line found that nearly three quarters of UK adults (71%) do not get the seven to nine hours of sleep per night recommended by the National Sleep Foundation. What’s more, one in seven of us survive on dangerously low levels of sleep, getting less than five hours per night.
Poor sleep is linked to a range of physical and mental health problems. Not only can sleep deprivation increase your chances of experiencing anxiety and depression symptoms, but it can also make you more likely to suffer cardiac problems, dementia and diabetes, among other issues.
When we fail to get enough sleep, it becomes more difficult to make rational decisions and control our moods. We’re also more likely to indulge in unhealthy foods and less likely to get the fresh air and exercise we need for our health and wellbeing.
Celebrate by improving your sleep habits
National Bed Month is a fantastic opportunity to reset your sleep and improve your bedtime habits. Here are some of the simple changes you can make in order to celebrate National Bed Month and enjoy a better sleep in the long term.
Ditch the electronics
Technology is ingrained in modern society, and many of us are guilty of using our phones right up until the moment our heads hit the pillow (and sometimes even afterwards). However, studies have shown that the influx of information we get from social media – combined with the melatonin-inhibiting blue light emitted by our phones – can make it much more difficult to fall asleep. Make an effort to remove electronics from the bedroom, aiming to stop using your smartphone around an hour before bed.
Reduce your caffeine intake
A cup of coffee is well known for giving you a burst of energy, but that’s the last thing you want when you’re preparing to go to sleep. Reduce your intake of caffeine in the run up to bedtime, as it can make it more difficult to fall and stay asleep. Some studies even suggest stopping drinking caffeine after 2pm.
You should also reduce your alcohol intake, as while booze can make it easier to fall asleep, the quality of your sleep will suffer greatly.
Complete a bedroom MOT
If you find it hard to get to sleep, your bedroom could be to blame. Ensure your bed is both comfortable and supportive, and the room itself is cool and dark. Save your bedroom for sleep and sex, meaning no working or watching TV from bed. This will help your brain only associate your bedroom with rest, unwinding and relaxation.
Set a sleep schedule and stick to it
Going to bed at the same time every night (and waking up at the same time every day) is one of the best things you can do for your sleep health. Yes, this includes weekends too. Create a schedule you can stick to – one that allows you to enjoy the recommended 7-9 hours of quality sleep. Use the hour before bed to engage in relaxing activities such as reading, stretching, meditating or having a hot bath.
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