How to Sleep Better: Expert Tips for a Restful Night's Sleep
Welcome to our sleep improvement guide. Discover practical tips and expert advice on optimizing your bedroom environment, adjusting pre-bed routines, and establishing healthy sleep habits. Improve your rest, reduce disturbances, and wake refreshed. Contact us if you need more information on the causes of sleep disturbance below; we can put you in touch with several expert bodies on sleep disorders. 1. Understanding Your Sleep CyclesYou sleep in cycles of 80–110 minutes. If you are woken during this cycle, you will feel groggy and tired, and your body will have to reset itself to start the cycle again. If you wake naturally at the end of a cycle, you should feel refreshed and ready to face the day. Aim to sync your wake-up time with these natural cycles. 2. Mastering Your Bedroom EnvironmentLight
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3. The Importance of a Proper MattressSize Matters
Quality CountsAn old or cheap mattress causes all sorts of problems with sleep. Difficulties range from back problems and allergies to partners ending up in the middle of a sagging mattress fighting for space. On the flip side, an overly hard mattress can cause back problems too—beware of some manufacturers selling “orthopaedic” mattresses that are, in reality, ultra-hard. 4. Temperature and ComfortKeep room temperature in the range 18–24°C. Body temperature falls during the night, so if you fall asleep cold, you may wake up in the middle of the night freezing! Alternatively, if the room is too hot, your body will be concentrating on keeping cool (sweating and turning) rather than sleeping. 5. Tackling SnoringSnoring can be linked to various factors including allergies, poor sleeping posture, and even a cold. Here are a few quick fixes:
6. Mind Your Diet Before BedTry not to drink caffeinated or sugary drinks within three to four hours before going to bed. It is surprising how long these substances stay in your body and raise your heart rate. 7. Addressing Underlying Health IssuesIf you've taken these steps and still struggle with sleep, it may be worth looking into other health factors such as sleep apnoea, chronic back problems, or stress. Sometimes, a chat with your doctor is the best next step. Need More Help?If you’d like more detailed advice or are facing ongoing issues, do not hesitate to contact a sleep specialist or your GP. Expert guidance can make all the difference. By implementing these practical tips, you’ll be well on your way to enjoying a better, more restful night’s sleep. Sweet dreams! |