National Bed Month: How to build the perfect bedtime routine for better sleep
Let’s face it.
There’s nothing better than a good night’s sleep.
Yet over 50% of adults in the UK are missing out on 11 hours of sleep each week, with research showing the average adult sleeps just 6.4 hours a night, rather than the NHS-recommended 8-9.
With National Bed Month in full swing, now is the perfect time to refine your nighttime routine and build better habits to help you get your sleep under control.
In this article, the TV Bed experts share their top tips to help you get the best sleep, night after night.
Why is my bedtime routine so important?
There are several reasons why your bedtime routine is so important, including:
● Better sleep – The secret to stop tossing and turning at night and getting your full 8 hours is a solid bedtime routine. A consistent routine helps regulate your body’s internal clock, which signals when it's time to wind down and fall asleep, making it easier to drift off and wake up at the same time each day, even on weekends!
● Improved focus and productivity – Research shows that adults who stick to a bedtime routine have better focus and productivity during the day.
● Improved cognitive function – A good nighttime routine can significantly improve your cognitive function and decision-making abilities.
● Improved well-being – Going to sleep and waking up at the same time every day has a positive impact on your physical and mental well-being.
So, how do I build the best bedtime routine?
Set and stick to a bedtime
As we touched on above, setting and sticking to a consistent sleep routine helps regulate your body’s internal clock, which makes it easier to fall asleep and wake up naturally.
Choose a bedtime that allows for 7-9 hours of shuteye each night, and stick to it as much as you can.
Set electronics aside
According to most sleep experts, you should stop using electronics at least one hour before you head up to bed.
The blue light from screens can disrupt your body’s ability to prepare for sleep, so try to adopt a no-screens rule (including phones, tablets, and TVs) when bedtime rolls around.
If you aren’t willing to part with your devices at bedtime, ensure what you’re watching or listening to supports positive sleep, like white noise apps or guided meditations.
Enjoy a light snack or calming beverage
Heavy, greasy meals and alcoholic beverages before bed can lead to an uncomfortable case of indigestion and acid reflux, as well as disruptive middle-of-the-night bathroom trips. On the flip side, though, going to bed hungry can upset your stomach and make it hard to drift off.
So, find a healthy middle ground with a small snack, like a yoghurt or piece of fruit, for example. Kiwis, cherries, and grapes have all been proven to help people sleep, so stock your fridge up with all your favourites.
You could also enjoy a non-caffeinated herbal tea, like chamomile or lavender, to calm your mind and induce sleep.
Listen to music
Music can be a powerful relaxation tool, so put on your favourite playlist, close your eyes, and let your stresses and anxieties of the day melt away.
As we previously mentioned, other types of audio, like white or pink noise – we’re talking rustling leaves, ocean waves, or rainfall – can also be a great addition to your routine, calming the mind and helping you drift off to sleep much easier.
Read or journal
Reading a good book and jotting down your thoughts are both great ways to help you sleep better – reducing stress and improving mental clarity.
Books with simple, uneventful plots are best, and if the idea of journaling overwhelms you, start with a simple to-do list to set you up for the next day.
Neaten up your bedroom
Clutter can make it difficult for you to switch off, with a messy room inducing or heightening feelings of stress and anxiety.
So, before the time comes for you to hit the hay, spend a bit of time neatening your bedroom, making sure everything is tidy and in its place.
You should also try and make your space feel cosy with a comfortable bed and mattress, as well as soft bedding.
Here at TV Bed, we stock a huge range of stunning TV beds, mattresses, and bedding that are the perfect way to transform your space into the ultimate sleep sanctuary.
Need more expert sleep tips?
Whether you need more tips on how to create the perfect bedtime routine, or you’re looking to treat yourself for National Bed Month, we’re here and would be more than happy to help.
Give us a call today on 01942 718 471 or email us at sales@tvbed.co.uk, and we’ll get back to you with expert advice and recommendations.
Alternatively, you can visit our Haydock showroom to browse our options in person and pick the perfect TV bed for your space.
