Forty winks is never enough, unless of course you’re caught cat-napping at work, in which case, that’s forty too many. Get into a decent sleep routine and you’ll wake up ready to hit the ground running…
Eight hours seems to be the magic number when it comes to sleep, that’s a third of the day which may seem like a lot. Many people don’t get close to this target, but there are plenty of things you can do to help. Bensons for Beds and The Sleep School’s Dr. Guy Meadows show you how to make sleepless nights a thing of the past.
Give your mouth a rest.
Leave at least two hours between eating and sleeping. Limit caffeine to before 2pm and drink no more than 2-3 caffeinated drinks per day (watch those fizzy drinks too as it often sneaks in!).
Turn off the tech.
Mobiles, tablets and TVs emit light, which halts the production of the sleep hormone Melatonin. Sleep more soundly with electronics stowed away.
Let it go.
Don’t dwell on negative thoughts, acknowledge and let go of them by focusing on how cosy your duvet and pillow are. Mindfulness is proven to reduce the time taken to fall to sleep and improve sleep quality.
Don’t hit the snooze button.
Research suggests you feel most refreshed after an unbroken sleep. Set your alarm to go off only when you need to get up rather than snoozing for 15 minutes before. Keep your alarm clock further away from your bed so you have to get out of bed to turn it off.
Napping is good!
A 30 minute nap can be an effective natural boost of daytime energy, ideally between 12 and 3 p.m. Research shows that taking a power nap can increase alertness levels by 100% for up to four hours afterwards, just set a 30 minute limit!
Stay in bed.
Waking up during the night? Resist the urge to get out of bed when you do, this will train your body to wake up more frequently.
Keep your cool.
The perfect room should be quiet, cool, dark and comfortable. The optimal temperature for a superb night’s sleep is 17 Celsius.
Get into a routine.
Keep your body clock on time and you’ll strengthen the link between night-time and sleep by heading to bed around the same time each night.
Work out.
Hit the gym in the late afternoon or early evening. You’ll tire yourself out, leading to a deeper sleep. A good sleep is vital for muscle recovery, too.
Check your springs!
An perfect mattress will provide the utmost support and comfort for your body; helping you to achieve great quality sleep, every night. Spend time considering how soft or firm you prefer your mattress to ensure the soundest sleep.
