If you’re perennially sleep-deprived, you’re not alone… The Sleep Council estimate that one third of Britons sleep for just five-to-six hours each night, although experts believe most adults need between six and nine hours to feel refreshed.
So, if you’re done with counting sheep; have had enough of tossing and turning; and are feeling thoroughly tired and fed-up, now’s the time to try these sleep life hacks – designed to help you enjoy a clearer mind and boosted energy levels thanks to a great night’s sleep.
Establish a bedtime routine
Aim to go to sleep and wake up at the same time every day – even at weekends. A regular sleep routine makes falling asleep easier and allows your body to develop its own biological clock for better quality sleep. Waking up naturally lessens the dreaded feeling of morning grogginess and is known to decrease irritability and anxiety whilst increasing reaction times and your attention span.
Create the perfect sleep environment
Your bedroom should feel like a calm haven. Create the optimal sleeping environment by blocking any light entering your bedroom while you sleep (wearing an eye mask helps with this) and ensuring the room is kept cool. Experts recommend the best bedroom temperature to be between 15.6 to 19.4 degrees Celsius.
Ditch the tech
Resisting the siren call of Instagram and Twitter newsfeeds is tough but if you want to ease yourself into a reenergising night’s sleep, turning off your mobile phone is critical. The nasty artificial backlight from your screen plays havoc with the chemicals in your brain – throwing your body clock into freefall, inhibiting the release of the sleep-promoting hormone melatonin, and activating neurons that boost alertness. Make a habit of leaving your phone out of arms reach when you get into bed and instead, opt for a bit of light reading to help you drift off.
Avoid heavy meals and caffeine before bedtime
Meals high in carbohydrates can lead to heartburn and bloating, causing discomfort and disturbing your sleep. We recommend eating your last meal at least a few hours before going to bed to eliminate the risk of it impacting your sleep. As for caffeine, we suggest avoiding this after lunchtime as it can stay active in the body for a up to six hours after consumption.
Invest in a top-quality mattress
You’ll spend an average of twenty six years of your life asleep, which makes investing in a top-quality mattress a no-brainer. Summerby Sleep offers a selection of high-quality, UK made mattresses at affordable prices. From our Summerby Sleep Coil Soring and Memory Foam Hybrid Mattress that is the perfect children’s bed option to our Summerby Sleep Pocket Spring and Cooling Foam Hybrid Mattress, the perfect all-rounder and ideal for those on the hunt for a cooler night’s sleep.
Shop the full Summerby Sleep range here.
