I honestly don’t know anyone who claims to always get a good night’s sleep; it feels like a problem we are all trying to fix. Along with my new focus on a better work-life balance and my other New Year’s Resolutions, I’m trying to sort out my sleeping pattern. A great night’s sleep sets you up for the day, ensuring you are more alert, enthusiastic and less stressed. When Tempur invited me to an evening with Dr Nicola Barclay, a leading sleep scientist, to learn about the best ways to improve your sleep, I was excited to find out how I could drastically improve my sleeping pattern.
No More Screens!
We all know it’s true; screens before bed are bad news for a good night’s sleep. I’ve started switching my phone off before bed and putting it out of reach so there is no temptation to scroll on Twitter if I don’t fall immediately asleep. I’ve also started reading a good old fashioned book before I fall asleep; not only does it relax me but it’s much more productive than endlessly refreshing social media!
Train Your Brain That Your Bedroom Is For Sleep
Training your brain that your bedroom is for sleep, and nothing else, means that as soon as you go to your room, your body learns that it’s time to fall asleep. It sounds really simple – and it is! Last weekend, I cleared my entire room and as a result, my bedroom is now clean, tidy and a haven with no distractions for when I’m ready for bed.
Food high in melatonin levels can help you get a good night’s sleep and according to Dr Barclay, cheese is one of them. Sour cherries have been proven scientifically to help you sleep but there isn’t a medical study on cheese yet – although I’m more than happy to volunteer!
Comfort Is Key
Comfort is simple but key for improving your bedtime routine. A warm duvet, a pair of nice pyjamas and of course my super cuddly teddy and pillow from Tempur are all great ways to ensure you are as comfortable as you can be before you go to sleep. If you are uncomfortable, there is no chance of falling asleep so getting the basics right is vital for improving your sleeping pattern.
Finally, exercise really makes a difference to your sleep. Without getting too preachy, the health benefits of decent night’s sleep are huge, including reduced risk of diabetes, obesity and heart disease if you regularly get 6 to 8 hours a night. Going outside for a walk in the daytime can really help you drop off at night. I find that after I exercise I’m physically more tired and therefore far more likely to fall asleep quickly.
What tips do you have for getting a better night’s sleep? I’d love to hear them!
*This post is in collaboration with Tempur but all tips are my own*