Do you want to sleep better and wake up feeling refreshed? Engineering the perfect night’s sleep is a regular battle whatever the weather, so how do you improve your sleeping habits?   

How Do You Get A Good Night’s Sleep?

If it’s not the summer sun making it too hot to sleep, it’s the growing to-do list running through your head. Whilst it is recommended that we get 7-8 hrs of sleep a day, this is often neglected in favour of getting more things done. If you have ever walked into work like a zombie or fallen asleep at your desk, here’s how to get an extra 40 winks. 

10 Ways To Get More Sleep

1. Make you room as cool as possible.

The ideal temperature for sleep is somewhere between 15  and 20°c, but this can vary for different people. Put a thermometer on your beside table and see what temperature your bedroom is at night. If your room is prone to getting too hot during the day, open a window an hour before you go to bed. This will help to reduce the temperature of the room and ensure it is full of fresh, clean air. 

2. Use the correct duvet

It doesn’t matter whether your room is cool or not if you are using heavy duvet in the summer months. Use a light weight 4.5 tog duvet during the hot weather to ensure a comfortable sleeping temperature. 

3. Make your room as dark as possible

During sleep your body produces a natural hormone called Melatonin. Any amount of light can interfere with the production of this hormone, impairing your sleep. To ensure that your room is really dark, install our thermal blackout curtain linings in your bedroom. Helping to maintain a constant temperature, they will block out any light whilst your are sleeping. 

4. Learn to relax

It might sound simple, but relaxing is one of the hardest things to achieve if you are thinking about sleeping. If you’ve got an alarm clock, put it out of sight as watching the clock will not help you to sleep and chill out. Create a quiet haven where you can switch off and let go. 

5. Establish a schedule

If you’ve got kids you will know the importance of sticking to a schedule. Just like young children, adults need a regular sleep regime in order to get a good night’s sleep. Try to wake up at the same time every day of the week ; even weekends, and go to bed at the same time. The sleep you get before midnight is more valuable that the sleep after, catch up by going to bed early and not sleeping late. 

Image Credit: blog.fitmarkbags.com/2013/03/16/your-manageable-morning-app

6. Turn off to shut off

If you want to fall into a deep sleep, turn of all unnecessary electrical devices. Avoid using your mobile as an alarm , instead use a normal battery powered clock. Not only will this reduce the amount of electrical ‘noise’, but eliminate the chances of you being woken up by an incoming text or email. 

7. No more blue light

There are a number of people who watch TV to fall asleep – don’t. Being awake is triggered by blue light waves emitted from the midday sun and items such as your TV. Try to avoid watching TV or working on your computer just before you go to bed. 

8. Get a good bed 

A quality bed is one of the best investments you will make. Whilst top of the range Tempur mattresses are great, you don’t have to spend a fortune to get a great mattress. Made in England and just £595, the Perfect Mattress from Loaf  will provide you with the comfiest night’s sleep. Just bought a new mattress? You can improve your existing bed with a mattress topper for an extra level of comfort. 

9. Read to turn off

Let go of the day’s thoughts and escape in a good book. If doesn’t have to be something intellectually stimulating, instead go for some ‘candy’ reading that will provide an outlet for the days’ mental chatter. 

10. Eat 

Magnesium rich foods such as almonds and calcium rich foods such as cheese and crackers will help your body to produce serotonin which makes you sleepy. Try a warm glass of milk or chamomile tea to positively influence your sleep. 

Do you want a better night’s sleep? Find duvets, pillows and much more online at Linens Limited. 

Featured Image: wisegeek.org