A step-by-step guide to help you get a better night’s sleep
As a nation, we are terrible at sleeping. Between 30-50% of people suffer from insomnia at some point in their lives. The average person gets 6.9 hours of sleep a night when we should be getting 7-8 hours of sleep.
Getting a good night’s sleep is essential for our mental and physical health. That is why we have compiled a step-by-step guide to help you establish a solid sleep routine and a list of tips and suggestions for you to try if you need to try something different.
Getting the lighting right
Getting the lighting right in your bedroom is important to help you feel super cosy or to help you wake up in the morning.
Candles are perfect for creating a warm glow to dimly light the room. They create an ambient mood to settle you. They are also perfect for chilly evenings.
Lamps have mute lighting for warm, cosy light and are great for helping you get into the mood for sleep. Most people have these by their bed.
LED daylight bulbs will brighten the room. They are ideal for helping you wake up and for feeling refreshed in the morning.
Establish a routine
Do the same things before bed to train your brain when it is time to get some shut eye. For example, change the light levels to low or read a book. Do not look at your phone for at least an hour before you are supposed to go to sleep.
Choosing the right bed, pillow and duvet will ensure that you sleep through the night and wake up refreshed. Everybody is different and has different needs. Some prefer soft mattresses, some prefer harder mattresses and some prefer memory foam. At Gardiner Haskins Interiors, we provide bespoke mattresses to fit your requirements.
Helpful Tips to help you sleep
- No electronic tablets an hour before bed.
- Black-out curtains are fantastic to help you sleep when the mornings and evenings get lighter.
- Invest in a silk pillowcase and organic lavender room spray.
- Having fresh bedding and an aired room is ideal for a restful night’s sleep.
- Open windows before going to bed so the room is nice and cool to fall asleep in.
- Don’t drink too much before bed to avoid trips to the toilet.
- Listen to relaxing music to help you drift off.
- Sleep naked! Scientists say you regulate your body temperature better this way and this helps you sleep better.
- Don’t eat sugary snacks near bedtime (especially chocolate), as it will keep you awake longer.
- Get your feet to the right temperature with a hot or cold-water bottle.
- No TV or internet an hour before bed so your bedroom is your sanctuary to rest and unwind with calming lowlights as opposed to LED screens.
- Have a relaxing bath and light reading – no grizzly crime novels!
- Get earplugs and a comfortable bed to help you drift off.
- Try to get to sleep before your husband or wife snore for England.
- Never try and sleep after an argument, stress causes lack of sleep.
- A head massage before bed works wonders.
- A good mattress is paramount.
- Good, old-fashioned warm milk.
- French lavender candles, these are especially blissful when the window is open ajar and the scent wafts around the room.
- Always go to bed happy! If you are sad or worried, you’ll never sleep so think happy thoughts.
Thinking about a new bed?
Getting the perfect bed and mattress is paramount to a good night’s sleep so have a look at bed brands to get inspired or, visit our new showroom to try out our range of beds.