There is both an art and a science behind getting a good night’s sleep every night. So, what can you do to improve your sleep pattern?
For most of us, life feels constantly busy. Between work, travelling, social commitments, housekeeping and squeezing in a bit of ‘me time’, the idea of getting a decent night’s sleep every single night can seem laughably unlikely.
But we cannot forget just how important sleep is to our overall health. When we sleep, both our brain and our body repair themselves. We grow muscles, repair tissue and synthesize hormones whilst asleep, and multiple studies have found that sleeping well results in an improved memory.
Thankfully, there are simple and effective ways we can improve how well we sleep.
Change the way you use alarms
Almost everyone uses an alarm to get up on time in the morning, but for most of us, our wake-up call is a jarring, unpleasant experience. Try using alarms in a gentler way to rouse you more naturally. Using light, vibrating pillows or even simply a more pleasant, mellow sound can all help us avoid that dreaded early morning moment.
You should also use alarms before going to bed as well, as a reminder that bedtime is coming up soon.
Slowly get used to an earlier bedtime
If you don’t usually get to bed until after midnight, suddenly switching to a 10pm bedtime isn’t likely to result in actually falling asleep any earlier. Get your body used to a new sleep pattern by easing into it, going to bed a few minutes earlier each night over the course of several days until you reach your desired time.
Write down your thoughts
For a lot of us, our daily stresses are what keep us up at night. Writing things down before bed is a great way of releasing your mind of its burdens, helping it to relax. The things you write down might be things that are worrying you, things you’re concerned you’ll forget or even just a to-do list for the next day.
Unplug and unwind
Bright screens inhibit the release of melatonin; the hormone which tells our body it’s time to go to bed. Not only that, but studies have found that social media can increase our brain activity and stress levels, making us feel more wired and more worried. Avoid using tech devices for around an hour before bed – why not try reading or meditating instead?
Watch out for alcohol and caffeine
A lot of people use caffeine as a morning pick me up, but indulging in coffee later in the day (i.e. close to bedtime) can be detrimental to how easily you fall asleep. And if coffee’s bad, then alcohol is even worse. Alcohol before bed can block REM sleep, interrupt your circadian rhythm and even aggravate sleep apnoea and cause snoring.
Learn the importance of light
As touched on before, melatonin is our body’s sleep hormone. It’s released more liberally in darker environments. Melatonin’s sister hormone, serotonin, is our energized positivity hormone – great for mornings, not so great for bedtime.
Use light as nature intended and you will feel yourself going through the day much more refreshed: dim the lights and avoid bright screens in the evening, and the let natural light wake you up in the morning if at all possible. This can make a huge difference to how you feel first thing.
Invest in a good mattress
If you find it hard to relax in bed and often wake up tired and uncomfortable, the problem might be the bed itself. A high-quality mattress is an investment which can improve your quality of life by helping you feel well-rested every day.
If you suffer from sleep problems, you’re certainly not alone. Discover more about the Science of Comfort with Mammoth by ordering our information pack. Alternatively, why not visit one of our trusted stockists by using our retail finder here.