Bedstar Knowledgebase

Tips for a Good Night’s Sleep

Getting a good night’s sleep helps your body recharge and leaves you refreshed – ready to face whatever the world can throw at you. There are some simple changes you can make to your daily routine to help you enter slumberland (and stay there!) until the morning. Here are Bedstar’s Top Tips for a Good Night’s Sleep:

1. Get into the Groove!
One of the most important things to consider is maintaining a regular ‘sleep cycle’. Waking up around the same time every morning can help with the onset of sleep at night. You should try and keep to a regular cycle, even at weekends. While you may miss out on those long lie-ins at first, a regular sleep pattern will soon help you feel energised so you’ll not want to miss a waking second!

2. Frankie says: “Relax”
Find a relaxing activity to do before you go to bed. Why not relax in the bath, listen to some soothing music or light some candles and oils. Avoiding bright lights and stress will help the transition into sleep – so avoid working, sorting through bills or other chores before you retire to the bedroom.

3. Stick to the two ‘S’s’ – Sleep and Sex
If you can, it’s a good idea to take work materials, TV’s and computers out of the bedroom altogether. Your brain and body will associate the bedroom with rest if you use your bed only for sleep and sex. If things in the bedroom make you anxious – for example if you constantly look at your alarm clock – move them out sight (besides, you don’t need to actually see your alarm clock, just set the timer).

4. Comfort is the Key
Rather obvious this one, but make sure your bed and mattress are comfortable. Most good quality mattresses will last up to 10 years, but if you’ve had yours longer don’t fret – we can definitely help you out! Take a look at our comprehensive range of online beds, and if you want to learn more about buying a bed – our Bed Buying Guide will tell you all you need to know.

5. It’s Oh So Quiet
A key ingredient to getting a good night’s sleep is to make sure your ‘sleeping environment’ (bedroom to you and me) is dark, quiet, comfortable and cool. Why not consider blackout curtains, ear plugs or eye shades? Also, if you have any electrical goods in your bedroom (TV, computer etc…) make sure these are turned off at the plug to avoid any blinking lights or sounds.

6. Food for Thought
It’s best to avoid eating at least 2 hours before you go to bed, especially spicy food as this can cause heartburn and lead to discomfort during the night. Try not to drink too much in the run up to bedtime, as this will prevent you having to use the toilet in the middle of the night.

7. Let’s Get Physical
Exercise can, you guessed it, benefit sleep, although it’s best to finish any regimes at least 3 hours before you go to bed. Regular exercise can help you fall asleep more easily and quickly, but make sure you avoid strenuous activity right before bedtime. This is because your body needs time to cool down (sometimes up to 6 hours) so hitting the gym straight after work is the perfect time to burn the calories.

8. Bedtime – Not Brew Time
Avoid caffeine (yes that includes Colas and chocolate) before you go to sleep. Caffeine is a stimulant so it can make you more alert. For most people, caffeine stays in the body for between 3-5 hours, so you may want to make that final brew at work your last one of the day.

9. If in doubt, stub it out
Like caffeine, nicotine is also a stimulant so can be counterproductive when trying to get a good night’s sleep. Because smokers get withdrawal symptoms, nicotine can cause problems falling asleep, waking and can even induce nightmares. Getting a better night’s sleep is just one more reason why you should consider giving up smoking. More information can be found on the NHS Smokefree website.

10. Avoid a Nightcap
While some people still believe that a small drink before bedtime can actually hep you fall asleep, the opposite is true. Alcohol too close to bedtime can disrupt your sleep and cause night time awakenings.

Still having sleep problems?
If you are still having trouble sleeping the best thing to do is to keep a sleep diary and go to see your GP. There may be underlying problems which contribute to your sleeplessness, and a doctor is the best person to advise further and refer you to a sleep specialist where needed.