One of the most crucial parts of health and wellbeing is the last thing you do in the day – sleep. There are constantly new discoveries in the medical field on the importance of sleep for health, physical well-being and elevation of mood. The importance of healing damaged cells, boosting your immune system and recharging your heart and cardiovascular system become apparent as a busy lifestyle kicks in. To avoid getting run down and burning out, sleep is the key to a healthy lifestyle and to ensure your body is recharged for a new day.
We’ve put together some tips on how to manage your sleep health to achieve your everyday goals.
To ensure you’re ready to take the day head on, a minimum 6 hours of sleep is required for normal memory and brain function. Therefore, a recommended 8 hours of sleep a night will ensure your body recharges fully for the next day. Listen to your body and schedule your sleep according to how you are feeling. It is essential for the body to recuperate in order to feel the positive effects on your physical and mental health.
Beware of sleep stealers
It is important to recognise that there are various distractions and stimulants that may interrupt your perfect nights sleep. In particular, consumable stimulants like coffee and energy drinks, as well as environmental stimulants like alarm locks, fluorescent lights, and yes, even your smartphone. These stimulants complicate matters by interfering with our “circadian rhythm” or in other words our natural sleep cycle.
Our advice – have a buffer zone before bedtime. Take an hour to de-stress, conduct some light exercise or find a relaxation technique, such as meditation, that works for you.
How to unwind
A glass of red wine
If you enjoy a glass of red wine to relax after a long day, be mindful of the timing.
Our advice – everything in moderation. Less is better, earlier is better, and with food is essential. Be prepared to limit it to one glass and at least an hour or two before bed, to allow the body to metabolise the alcohol. This will ensure you’re ready for a good night’s sleep.
A bubble bath
Can’t stop thinking about the days events?
A bubble bath is the perfect way to unwind before bed and the bubbles are most important. The bubbles actually provide insulation that keeps the water hotter. As well as relaxing your muscles, the hot water raises your core temperature. Then, as you exit the bath your temperature drops which helps you produce melatonin – the hormone that prepares our body for sleep. By incorporating a bubble bath into your daily routine you are setting yourself up for a comfortable sleep and a successful day ahead.
Are you comfortable when you finally hit the hay? The mattress you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses.
Our advice – if it is time for a mattress update then choose one with a ‘cooling’ effect to keep you from burning up whilst sleeping. Or a memory foam mattress which we call the ‘plush’ selection, that will conform to your body, to provide extra shape and support for your sleep.
Find your perfect mattress by using our mattress match system.
By prioritising your sleep and improving your ‘unwinding’ habits, there will be positive effects on your mood and your higher-order cognitive processes such as organising, problem solving and reasoning. Enabling you to be your amazing and lead everyday successes with the support of quality sleep.
We want to help you reclaim your sleep and guide you to a healthier way of sleeping.
If you would like more information about the best mattress for you, speak to our Mattress Consultants. Our Mattress Experts are trained to recognise factors in your life that may be stopping you from your optimum sleep and after analysis, will fit you to the right mattress.
A great night’s sleep is within reach when you trust the team at Sleepy’s.