Thursday, 24 October 2013
Tips for Getting a Good Night’s Sleep
At Savoir Beds we believe the quality of your bed dictates the quality of your sleep and, by extension, that of your waking hours. However the cure for sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest.
The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.
Keep regular hours. Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better. Being consistent reinforces your body's sleep-wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep.
Create a restful sleeping environment. Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible. It is a long-established fact that we sleep better, with longer stretches of REM sleep, when our bodies are able to maintain a comfortable temperature throughout the night. Research by Woolmark has shown that animal fibres such as horse tail, lambswool and cashmere breathe well and make excellent mattress fillings. Synthetic fibres, latex and memory foams breathe less well, encourage sweating and deteriorate over time.
Make sure your bed is comfortable. Ensure that your mattress is comfortable and supportive. Use comfortable pillows and bedlinen and make the room attractive and inviting for sleep.
A Savoir mattress is designed to keep your spine correctly aligned. Unlike memory foam, it moves with you and responds instantly. Our pocket springs are hand-tied, not glued, so can move independently: this means that your hips and shoulders can sink into the mattress while your lower back remains supported. The curve-cushioning micro-springs of our hair fillings complete the comfort.
Get more exercise. Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
Cut down on stimulants such as caffeine in tea or coffee – especially in the evening. They interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.
Don’t over-indulge. Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night. Don’t smoke: smokers take longer to fall asleep, wake more often and often experience more sleep disruption.
Relax before going to bed. If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Have a warm bath, listen to some quiet music, do some yoga – all help to relax both the mind and body. Deal with worries or a heavy workload by making lists of things to be tackled the next day.
If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.