This month is National Bed month and if you haven’t heard of it, it’s all about thinking and educating people about how to get a good nights sleep. Each year this event is organised by the Sleep Council. Sleep deprivation in the UK has become a big problem as research has shown that it could have a negative effect on people’s mood, leading to depression, as well as being linked to obesity and being overweight. This, in turn, can have an impact on holding down a job and family relations. So getting a good night’s sleep is very important to our health and well being.
So if you are suffering the effects of not sleeping here are a few ways in which you can improve your night’s sleep:
Getting the temperature right - this is one of the key elements as having a bedroom that is too hot, too cold or drafty can prevent sleep. The ideal temperature they say is between 16-18 degrees and anything below this could stop you from getting a good night’s sleep. A room that’s above 24 degrees can also have the same effect.
Light - It’s really important to make sure your bedroom is dark. As your body releases a sleep-inducing hormone melatonin which relaxes the body ready for sleep, if you try to sleep in a light environment your body will find it harder to release this hormone.
Bed and Bedding - these play a vital role in making sure you are not awoken during the night. Make sure your bed and bedding are comfortable if it’s not it could prevent you from going into a deep sleep.
Create a sanctuary - try and avoid having any electrical items in your bedrooms such as TV’s, computers tablets and mobile phone. If you do want to use any of these items try and avoid using these items at least one hour before bedtime.
Quiet night’s sleep - invest in double glazing or earplugs as sudden loud noises can disturb your sleep. However, some white noise can be relaxing and might help you to sleep.
Prepare your body for sleep - take a warm, foamy bath, drink a warm milky drink. If you have a heavy workload or are worrying about something then write it down a to-do list before you got to bed. Having a notebook on your bedside table they state can help you get a good night’s sleep. Don’t go to bed on an argument. Use things like essential oils - lavender which will help you feel sleep before going to bed, by either sprinkling a few drops on your pillow or using a face cream which has some essential oils.