Do you ever spend the night tossing and turning? Perhaps you end up counting sheep as you struggle to get to sleep. So what are the secrets to a good night’s sleep?
A comfortable bed
At Bann Mobility, we believe in going back to basics and start with your bed. Is it comfortable? If not, is it the time to invest in a new bed? An electric adjustable bed may be the answer then. It allows you to customise the alignment of your bed so that you get the best possible night’s sleep. Whether you like your head to be slightly raised or prefer your feet to be slightly raised, you can adjust the bed to your preferred position at the touch of a button.
Go for a daily walk
Exercise boosts the effect of natural sleep hormones such as melatonin but don’t exercise too close to bedtime as this can be stimulating. Spending time outside every day might be helpful too.
Don’t use your bed as an office
Your bed is for relaxing and sleeping but not a place to answer phone calls or deal with emails. Watching TV in the bedroom is also stimulating.
Have a routine for a good night’s sleep
Establish a routine that signals to your body that it’s time to go to sleep. This may be drinking some warm milk, relaxing in the bath or listening to some calming music to help you to unwind before bedtime. It’s also a good idea to go to bed and get up at the same time every day including the weekends. Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.
Stop using your phone, iPad and computer two hours before bedtime
Electronic gadgets have a backlit “blue light”. This suppresses melatonin production which is the hormone that helps you sleep. You should stop using electronic devices two hours before you go to sleep to reduce their impact on your sleeping.
Try ear plugs or eye masks
Too much light and background noise can prevent you from falling asleep or staying asleep. For light and noise sources that you can’t control, eye masks or ear plugs may be the answer.
Don’t eat a big meal before bedtime
Eating a big meal within three hours of your bedtime can hinder your sleep too. Caffeinated drinks are also best avoided so switch to decaffeinated tea and coffee in the evening. Chamomile tea is a good option for a late night beverage. Alcohol might make you feel sleepy but it can disrupt sleep later in the night.
Don’t lie awake worrying
If you’re finding it difficult to get to sleep, don’t just lie there worrying. Get up for a while and get a drink (no caffeine). Then listen to relaxing music or read a book for a short time before going back to bed when you start to feel sleepy.
Hopefully these tips will help you to get a good night’s sleep and you will be able to enter “the land of nod”. If you would like to see if an electric adjustable bed is part of the answer for you, then call in to the Bann Mobility showroom at Carn Industrial Estate in Portadown very soon or give us a ring on 028 3833 5771.
Sweet dreams!
Other recent news from Bann Mobility
