World Sleep Day - Top tips to help you sleep better and feel better
Friday, 15 March 2019 | Best Beds Direct
Quality sleep is important to us. It puts us in a better mood, reduces stress, and strengthens our immune system.
That’s why, in celebration of World Sleep Day on March 15th, we’ve created a list of our top tips to help you sleep better and feel better:
Get physical – Exercise boosts the effect of natural sleep hormones such as melatonin. A study in the journal Sleep found that post-menopausal women who exercised for about 3.5 hours per week fell asleep easier than women who exercised less often… Just be sure not to exercise too close to bedtime, which can be stimulating.
Get comfortable – Have you ever wondered why you always sleep better in a hotel? It could be a combination of the relaxing environment and a quality bed. Getting the right ambience with a dark, cool environment and quality bedding will help promote sleep onset. Sleep studies have found that:
Regulate your routines – Having consistent sleep times can aid long-term sleep quality. Try to go to sleep and wake up at the same time every day, and reduce the length of any naps you can’t avoid taking.
Approach bedtime with care – Sleep is precious. To safeguard your night’s rest ahead of time, prepare your body and mind by:
Start a sleep ritual – There’s a reason our parents instilled bedtime rituals when we were little. Rituals tell the body and mind that it’s time to get ready to sleep, so there’s no reason why we shouldn’t build these into our busy adult lives. Why not try:
Relax in water – A relaxing shower, bath, or even just soaking your feet before bed can help you relax and improve your sleep. Try using a stress relief body wash (ones with eucalyptus and mint are great!)
Clear your mind – stress is a stimulus, which activates the anti-sleep ‘fight or flight’ hormones. By following the steps below, you can clear your mind of troubles to make space for sweet dreams:
Find your purpose – A study of 823 people between the ages of 60 and 100 found that participants who felt their lives had meaning had better sleep quality, were 63% less likely to have sleep apnea and 52% less likely to have restless legs syndrome. If you’re finding yourself with too much time on your hands or you’re just feeling unfulfilled, reach out to a friend, check out local community groups or volunteering opportunities, or try a hobby you haven’t considered before.
Rule out a sleep disorder – If you’ve ticked off all the above and you’re still struggling to catch enough Z’s, find yourself with an urge to move your legs, have a burning pain in your stomach, throat or chest, or get accused of snoring – speak to your doctor. Common sleep disruptors include restless legs, sleep apnea and gastroesophageal disease. So if in doubt, get checked out – insights from a medical professional could be all you need to give you a greater peace of mind, and achieve better sleep.