5 healthy sleeping habits to set you up for success
The link between sleep and our physical and mental health is no secret, and we all know by now that getting at least 7 hours every night is key to keeping our minds and bodies functioning as they should.
However, studies show that almost 1 in 5 people in the UK aren’t getting enough sleep, and not only does sleep deprivation have a significant impact on your well-being, but it can severely harm your performance at work, too.
If you’re one of these people, we’re here to help.
In this article, the TV Bed team explore the importance of getting a good night’s sleep and some healthy sleep habits you can adopt to help you drift off.
Why is sleep so important?
From improving your concentration and boosting productivity to strengthening your heart and improving your mental wellbeing, getting enough sleep is as essential as exercising, eating a balanced diet and staying hydrated are to your body.
Regularly sleeping for less than seven hours at night can put a huge strain on your health, which, in turn, can affect your professional life, which is why it’s so important to prioritise your sleep.
But how can you adjust your nighttime routine to allow for the best night’s sleep?
Let’s discuss below.
What can I do to get a good night’s sleep?
There are plenty of things you can do to create a healthy and effective sleep routine, including:
1. Stick to a consistent schedule
Maintaining a consistent sleep schedule is the key to getting a good night’s sleep every night.
To do this, rethink your bedtime so that it’s early enough to allow for at least seven hours of sleep, and try to go to bed at this time every day – even on weekends.
The same goes for getting out of bed, too
Everyone loves a lie-in on a Sunday morning, but if you can, try to get up at the same time to maintain your new schedule.
If you’re struggling to drift off after 20 minutes, get yourself out of bed and do something else – preferably without electronics and a lot of light exposure – and go back to bed when you start to feel tired, making sure to stick to your wake-up time.
2. Give yourself time to wind down
Taking time to relax before getting into bed is the key to sleeping well through the night.
There are many things you can try – from having a warm bath or shower, listening to quiet music, doing some gentle yoga and practising mindfulness – that are all proven to help calm both your body and mind and relieve your stresses of the day.
However you choose to chill out, try to avoid using any electronic devices, like smartphones and computers, that emit blue light. This kind of light can interfere with your body’s production of melatonin – the hormone responsible for regulating sleep – making it more difficult for you to drift off.
3. Think carefully about caffeine
If you can’t part with your morning cup of coffee, then you may want to think carefully about when you start and, most importantly, stop drinking it for the day.
Research has shown that waiting a few hours after getting out of bed, in the mid to late morning, is best, rather than upon rising or shortly thereafter.
For example, if you get out of bed at around 6:30 am, this will be between 9:30 and 11:30am. This is when your cortisol levels are likely to be at their lowest, and drinking your coffee in this window can help increase cortisol and give you the energy boost you need.
But when should you switch to decaf?
For most people, caffeinated beverages should be avoided for between 4-6 hours before you hit the hay for the best chance of sleeping through the night.
4. Limit daytime naps
Napping isn’t for everyone.
Some prefer to work through fatigue, while others can’t go without a power hour in the middle of their day to recharge.
Generally, napping during the day won’t affect your ability to sleep at night, but it’s important to keep them short (around 15-20 minutes) to avoid grogginess.
You should also avoid taking a nap after 3pm, as the later in the day it is, the more likely it is your sleep will be interrupted come night time.
5. Create a restful sleeping environment
With just a few simple changes to your bedroom setup, you can create the ideal environment for a better night’s sleep.
First things first, your bedroom needs to be dark. So, dim the lights and, if you work the dreaded night shifts, invest in a good quality pair of curtains to drown out natural daylight while you catch up on your eight hours.
Next, adjust the temperature of your room, making sure to keep it cool. The optimal temperature is different for everyone, but sleep experts typically recommend temperatures between 15-19◦C to make it easier for you to fall and stay asleep.
Finally, make sure your bed is comfortable, choosing your mattress, pillows, bed sheets and even your bed frame wisely.
Here at TV Bed, we supply a range of different options – as well as high-quality pillows, mattresses, mattress protectors and bedding – to help you make your bedroom as cosy as possible.
Need more expert advice?
Whether you need more advice on how to set your bedroom up to help you get a good night’s rest, or help choosing the perfect TV bed for your space, we’re here for you.
Whether you’re looking for a standard single or double frame, or a queen-size TV bed – we’ve got you covered.
Give our friendly team a call today on 01942 718 471 or email us at sales@tvbed.co.uk and we’ll be in touch to answer your questions!
