Sleep: Something we all need. Some of us will find it the easiest thing in the world to achieve. But, if you’re reading this, that may not be the case.
Just like our ability to fall asleep, the amount of rest we each require is different. People average anywhere between six and nine hours of sleep per day.
However, the old saying: “Quality over quantity” applies here. The more comfortable you get, the more peaceful your rest is and the deeper your sleep.
So how can we all achieve this ultimate quality of sleep? There are many things to consider to help you gain better sleep. Here are some relaxation techniques and tips which will hopefully help.
An analogue end to the day
Switching your brain off at the end of the day will help you sleep when the lights go out. So put down those distractions like smartphones and gadgets an hour or so before bed. This will allow you to drift towards sleep.
Getting technical, phones and similar devices emit blue light that affects your circadian rhythm or, in other words, the way your body and mind determine whether it’s night or daytime.
Daytime light exposure is beneficial to us but keeping a lid on it when dark will increase your quality of sleep.
A night of great sleep starts with relaxation and keeping any distractions away immediately before bed can let you focus more on getting a well-earned snooze. Instead of a mobile device, grab a book and chill in the run-up to sleep time.
Get Comfortable
Now you’ve put down your devices, it is equally important to get comfortable when you’re in your bed.
Getting a capable orthopaedic bed helps you relax and eases any tension in your back muscles and bones.
If you’re watching your pennies, or in addition to the bed, you can also get ultra-soft quilted pillows to rest your head on for a good night’s sleep. Who doesn’t love feeling that ultimate sense of comfort, especially when kipping is next on your to-do list?
Snuggle in the dark
Unsurprisingly, keeping your bedroom dark will help sleep. Humans have evolved to rise when the sun comes up and pours light into your room. Draw the curtains, get snuggly and you’ll have that unbroken rest you’re craving.
To get the very best sleep possible, we’d recommend these thermal black-out curtains. They will keep your room beautifully dark to help you sleep even when the sun is shining bright outside.
Caffeine-free evenings
Some people drink coffee late at night. If you’re trying to get some sleep, a coffee with a large amount of caffeine wouldn’t be your best bet.
Caffeine stimulates your nervous system and can prevent your body from relaxing at night. This can disrupt sleeping habits and make it difficult to get your quota of sleep.
Instead, some people swear by a comforting glass of warm milk before bed or even a drink supplement (such as melatonin).
Whatever your choice, as long as you’re saving your coffee, Red Bull or Monster energy drinks for the morning or during the day, you’ll be doing yourself a favour.
Have A Regular Sleep Pattern
Humans are creatures of habit and we certainly love following a pattern when it comes to bedtime. Some people are so dialled into their body clock they don’t even need an alarm to wake up in the morning!
If you can’t relate then perhaps more of a consistent pattern is what you’re missing. This will help your body create a proper sleep-wake cycle.
Make it a habit to sleep and wake up at a specific time every day and you’ll eventually find yourself lovely and sleepy at just the right time in the evening and ready and raring to go in the morning when you rise.
Limit Naps
We all love a nap right!? But before you reach for your blanket on the sofa, you might want to read on.
Afternoon naps can be beneficial. After all, they help us get through the rest of the day, particularly if you’re craving some extra shuteye.
If you do go for a nap, make sure to only make it a short one so your body clock remains stable. You’ll then be able to get a good night’s sleep later on when you go to bed.
Watch What You Eat
When concentrating on getting rest, it’s beneficial for the rest of your body to be chilled and that goes for your stomach as well.
Eat your evening meal with plenty of time left before bed so your food is well-digested before you head to sleep.
If you do get hungry close to bedtime, a small snack can help to get you through the night until breakfast.
Also, as mentioned earlier, make sure that what you eat contains the right ingredients that go hand in hand with peaceful sleep.
Time To Sleep
It is important to keep all these things in mind to get you a healthy kip. You should know what to put aside and what to do before going to bed to get the best rest possible.
If you are having trouble sleeping, we would recommend getting in touch with your GP. You can then discuss your problem with a health professional.
Coming soon to Yavolo in September 2023, more beds and pillows are sure to give you a wonderful night’s sleep.
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