14% of Brits survive on dangerously low sleep levels. A multitude of reasons can cause disrupted and poor sleep, from being a new parent to having a health condition or long working hours. While the exact amount of sleep a person needs can differ, it is recommended that an adult gets at least 7 hours of unbroken sleep every night.
In the real world, this isn’t always possible; however, improving the quality of your sleep can be just as beneficial even if you can’t increase the hours of sleep you get.
The following tips can help you to improve the quality of your sleep.
If you have an old or poor-quality mattress, then chances are you will spend a lot of your time in bed tossing and turning. You should replace your mattress on average every 8 years, more frequently if it’s not the best quality. You also need to ensure the mattress you choose is conducive to a good night’s sleep for you.
Beds can come in many different styles, and mattresses can vary in thickness and firmness; not every mattress is suitable for every person. Test drive new beds and mattresses to find the right comfort level for you, be it a soft memory foam mattress or a super firm orthopaedic mattress for joint and back support.
In the UK, when temperatures soar, many Brits struggle to get a good night’s sleep. This is because most of our ovens are designed to hold heat, and we aren’t equipped with air-con to cool us down. And as heat rises, many people find their bedrooms way too hot to sleep well at night.
The same is true when temperatures drop too. The trick is to play around with opening and closing windows and curtains at different times of the day to let out or retain the heat. For example, open your bedroom windows at cooler parts of the day or when the room is in the shade to let the cooler air in and keep the curtain shut when it’s hot to block out the heat.
The opposite is true in winter. Use fans, light bedding, or even weighted blankets to help you find the right sleeping climate for your personal needs when trying to sleep.
Part of falling asleep and getting good quality sleep is how well-relaxed you are before going to bed. If you are taking your work with you, scrolling through your phone, and going right to bed after a vigorous workout, then chances are sure you are setting yourself up for failure.
Set a bedtime routine that allows you to unwind and relax before going to bed so you are well-rested and ready to get a good night’s sleep. By removing distractions and giving your body downtime, you can increase your chances of getting a refreshing night’s sleep and feeling rejuvenated the next day.
There are many things that go into getting a good night’s sleep, but these three factors can be influential and affect your routine massively. By making small, consistent changes, you can improve how well you sleep regardless of if you get 4, 5, or 10 hours per night.
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Until next time, thanks for reading and happy sleeping.
Helen, Nial, Lewis and Mason