According to research conducted by Opinion Matters on behalf of The Sleep Council, 70% of Brits sleep for seven hours or less each night. The study, which canvassed some 5,007 UK adults to find out more about their sleeping habits, also showed that 27% of people admitted to experiencing poor quality or quantity of sleep on a regular basis.
This kind of sleep deprivation can have serious implications on wider health and wellbeing: from obesity to heart disease; diabetes to a shortened life expectancy.
If you are looking to make improvements to your health, let us help you with a guide to getting a better night’s sleep.
Make a to-do list before bed
Often, it is the build of all the days chores and actions that can play on one’s mind at bedtime. Whirring through all of the ifs and buts can make it difficult to get in the right mindset for sleep. One simple tip is to bring order to your thoughts before bed by way of rolling back through all of the events and information. Performing a little housekeeping in a clear and concise fashion can help reduce concerns and create a better state of mind for entering into sleep.
Work back through recent events and then plan a course of action for the following day each night and you should find sleep much easier to come by. Many people actually write a list before bed to ensure they are clear on the next day’s objectives and not mulling over the plan into the night.
Visualise your own personal paradise
The visualisation technique is often used as a way to get you out of bed in the morning but it can also be used at bedtime to take you to the happy and relaxing place where you can drift off. Whether it’s an exotic beach location, on the open water or walking through a meadow of sweet smelling flowers, find the imaginary environment that works best for you. Sleep will soon follow.
Turn off your phone and other devices
In today’s technology driven world, being attached to your devices is the norm. But come bedtime these should be banished from view for a better night’s sleep. The light from TV, mobile, tablet and other gadget screens has a profound effect on how easily we get to sleep, with the distraction factor of such devices preventing your body from getting into the relaxed state it needs to be in to enjoy good quality sleep.
Try some breathing techniques
One of the most highly recommended ways of drifting off the natural way is to try breathing exercises. Often referred to as the ‘yoga method’, deep breathing and relaxation can set you up for a more fulfilling night’s sleep and provide a tried, tested and effective addition for your bedtime routine. Lying on your left side, covering your right nostril and deep breathing through your left is just one technique approved by holistic sleep therapists and as well as lowering blood pressure and producing a calming effect. This can even help you to find sleep in hot conditions or for women experiencing menopausal symptoms like hot flushes.
Squeezing and relaxing exercises also work wonders when combined with deep breathing, and in turn help your body prepare for the sleep ahead.
Improve your exercise regime
Daily physical activity is vital to the promotion of better sleep, and even light daily exercise has been proven to help individuals fall asleep faster and enjoy a deeper night’s sleep. Don’t exercise too close to bedtime, however, as this could have the opposite effect.
Adjust your environment
Creating the right environmental conditions for sleep is the number one improvement you can ever make. By improving the sleep surface by choosing a comfortable, supporting and pressure-relieving mattress it is possible to initiate relaxation and prepare both the body and mind for sleep.
The right sleep surface – such as Mammoth’s Medical Grade Foam mattresses – will not only deliver postural benefits but also help to control temperature, which can impact on perspiration, hydration and circulation.
Explore Mammoth’s mattresses and bedroom products now.