Tips for a Good Night’s Sleep
A good night’s sleep is vital for our physical and emotional well-being, but it’s not always easy to come by. If you’re not getting enough sleep because you struggle to fall asleep or find it hard to stay asleep, there are a number of small changes you can try that may help you feel well rested.
Support your circadian rhythm
The circadian rhythm is our body’s internal clock, controlling changes in hormones, body temperature and other aspects of the sleep-wake cycle. There are things we can do to regulate our circadian rhythms so our bodies are ready for sleep. Keep bedtimes and wake times consistent, choose a bedtime when you’re naturally tired and if you nap, do it early in the afternoon, keeping it brief so as not to interfere with bedtime sleepiness.
Limit light before bed
Our brains secrete more melatonin, the hormone that makes us sleepy, when it’s dark, and less when it’s light which keeps us alert. To prepare our bodies for better sleep, it’s best to limit our exposure to unnatural light before bedtime. Avoid bright screens including phones, computers and televisions at least one hour before bed, consider an audio book or sleep meditation instead. Ensure your bedroom is dark through the use of light-blocking blinds, or wear a comfy sleep mask.
Eat for better sleep
Our bodies are all different but there may be some adjustments in diet that can improve your body’s sleep readiness, even many hours later. Limit caffeine including the consumption of coffee, caffeinated tea and soda during the day and especially before bed. It's recommended to have dinner a little earlier; digesting a heavy meal within two hours of bedtime will keep our bodies up.
Exercise for better sleep
A habit of exercising regularly can result in deeper, more restorative sleep. Choose activities that you enjoy which fit easily into your schedule and that you can do at the same time most days. Also, gentle stretches and mindful movement can help your body unwind at the end of the day.
Create a relaxing sleep environment
Having a dark, quiet, and comfortable environment is important for sleep, evaluate your bedroom and make any necessary adjustments. Having a comfortable bed is a must, but also carefully choose your sheets, pillows and mattress to create the most relaxing sleep space. Have a look at our relaxing wooden bed frames to find something that will ease you into a deep sleep.
Have a wind-down ritual
We can signal to our bodies that it is time to sleep by creating a sleep ritual. A sleep ritual doesn’t have to be complicated; it’s a matter of doing the same things in a similar order before bedtime. It might be a bath, then doing some gentle stretches, before listening to calming music in bed. If you find it’s difficult to switch off at the end of the day, a few minutes of journaling may also help.
Try the steps above consistently for a long period of time, as it may take a while to see noticeable changes. Make sure to check out our range of luxury bespoke beds to ensure you're getting the best nights sleep possible!