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How to get a Good Nights Sleep

by Gillian Richardson 05 Mar 2024

Annually March is the month that National Bed Month is celebrated. It is a great opportunity to focus on yourself and your sleeping habits. Some of us will have sleeping issues but are at a loss to remedy them.

  • Do you have trouble getting to sleep or staying asleep?
  • Are you always tired when you wake up?

There could be many reasons for not waking up feeling refreshed but here are some tips you can try to see if you can add a little boost to your daily routine and improve your sleep in the longer term.

  • Complete a Bedroom Checklist
  • Prepare for Bed
  • Bin the Electronics
  • Reduce Caffeine
  • Check your Fabrics and Bedding
  • Review your Mattress and Bed

Complete a Bedroom Checklist
If you find it hard to get to sleep, your bedroom could be to blame. Ensure your bed is both comfortable and supportive, and the room itself is cool and dark. Save your bedroom for sleep, relaxation and romance, no work or TV in bed!
This will help your brain associate your bedroom with rest and relaxing from the days stresses.

Prepare for Bed
Prepare your body and mind for bed. Having a regular bedtime, ideally at the same time every night, is one of the best things you can do for your sleep health, and should include weekends too. Try having a schedule you can stick to – one that allows you to enjoy the recommended 7-9 hours of quality sleep. Use the hour before bed to engage in relaxing activities such as reading, stretching, meditating, or having a bath.

  1. A notebook is a great way to shed the days stresses, write them down and close the book!
  2. Warm baths with calming scents are a great way to relax your mind and body. Try Lavender or find a perfume that transports you to that safe relaxing space.
  3. Dim the lights and transition into that cosy moment before sleep drifts over you.
  4. Relaxing music is different for all of us but works a treat too. Choose something positive.
  5. Perhaps a few relaxing yoga stretches will work for you?
  6. Reading a book is a great fall back unless it is so exciting that you cannot put it down!
  7. Take yourself back to your younger years and have a book read to you by listening to a podcast or online book.

Bin the Electronics
For most of us technology is ingrained in our everyday life. Many of us are guilty of using our phones right up until the moment our heads hit the pillow and sometimes after! However, studies have shown that the influx of information we get from social media – combined with the melatonin-inhibiting blue light emitted by our phones – can make it much more difficult to fall asleep. Try to remove TV’s and smartphones from the bedroom and aim to stop using your smartphone about an hour before you sink into your bed.

Reduce your caffeine intake.
Caffeine is ingested from many sources, but a cup of coffee is well known for giving you a burst of energy, so coffee is the last thing you need when you’re preparing to go to sleep. Reduce your intake of caffeine in the run up to bedtime, as it can make it more difficult to fall and stay asleep.  Some studies even suggest stopping drinking caffeine after 2pm. Similarly, you should also reduce your alcohol intake, while it can make it easier to fall asleep, the quality of your sleep will suffer greatly.

Check your Fabrics and Bedding
Find the perfect fabric for you and your bedding. The feel and content of bedding varies greatly and all fabrics offer a different level of comfort and benefits. The four most common fabrics used for bedding sheets, duvet covers and pillowcases are:

  • Cotton
  • Linen
  • Polyester and cotton blend
  • Silk

Cotton is known for its durability versatility and breathability so is ideal for luxury bed linen.

Linen is known for its ability to keep you cool in the summer and warm in the winter. It can crease easily but it is beautifully soft, which improves with every wash. It also lasts a long time if cared for.

Polyester and cotton blends are very popular due to their ease of care, and they do provide a good level of comfort.

Silk, one of the more expensive choices, is hypoallergenic with the ability to keep you cool in summer and warm in winter. However, silk is much more delicate and therefore not ideal for busy households.

Don’t forget to make sure you air your bed every day to reduce the affects of house dust mites which love our beds! This is especially important for those who suffer with allergies which are often triggered by these mites.

Review your Mattress, Pillows and Bed
Beware of the wrong mattress and pillow. When you lay on your bed, does your mattress relieve your stress and pain? A good mattress will.

It is crucial to find the right mattress that enables you to get the right support for your back as well as the right comfort level to help achieve a great night's sleep.

  • Do you need a firm or gentle mattress?
  • Do you and your partner have different needs.
  • Do you suffer from allergies?

Did you know that some mattresses can be ordered with different tension/firmness on each half? Others can be ordered in finishes which will help you cope with your allergies, whether that’s caused by dust mites or reactions to foam! It is important to note that there's not one miracle mattress suitable for all BUT there is a huge variety of types and Brands to choose from.

When buying a mattress make sure you ask about the following:

  1. Material type
  2. Spring count
  3. Mattress cover and layers
  4. Fibres
  5. Gels
  6. Memory foams
  7. Coil spring
  8. Pocket Sprung
  9. Firmness
  10. Does it need turning
  11. Allergies

It is recommended that you should change your mattress approximately every 7 years.

Make sure to choose one that meets your personal criteria for support and comfort AND try before you buy.

Pillows - when it comes to sleep quality, pillows are just as important as choosing the right mattress. If you are sleeping on a worn-out deflated pillow folding it every night to get comfortable, then it's time for a new one. It is recommended that pillows should be replaced every 18 months or three years for memory foam pillows. The best pillow for sleep is one that is comfortable to rest your head on as well as supporting your neck head and shoulders, whether you are a side or back sleeper.

Types of pillow to consider:

  • Side wall cluster ball pillows
  • Gel Pillows
  • Latex Pillows
  • Memory pillows

Ready to change your sleep Schedule?
Visit the Your Home Bed Centre
Contact us for more help and guidance.


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