10 Simple Tips for a Better Night’s Sleep

Updated on
couple laying on an eze hybrid max mattress

We know how it is. You’re tired but restless, your body’s exhausted but your mind has other plans, or maybe the kids have woken you up. You are not alone, as a nation we are more sleep deprived than ever, and you probably wish there was a way to get a bit more sleep.

Better sleep has a big impact on our daily lives (more energy, happier relationships, better skin and improved mood) and reduces the risk of obesity, type-2 diabetes and Alzheimer’s disease. Figuring out how do i sleep better at night can seem daunting, but there are a few simple things you can do to get started.

With that in mind, here are our top tips to sleep better all year round.

Wake up to a bright light

Wake up to bright natural light every morning. Open the curtains wide, preferably a rear window with a garden view rather than of the road, or go out for a walk - perhaps as part of your commute. You sleep better at night when your body is exposed to bright light in the morning and dim lights before bed as it helps reset your body’s circadian rhythm. 

Consider using a sunrise alarm clock to make waking up easier. These generally have a light that gradually increases in brightness in the morning to ease your body out of sleep.

Prepare your bedroom

Improving your sleep environment can be a key factor in how to get better quality sleep. Having a room with an orange and red colour palette can be a bold option to wake-up to, mimicking sunset. However, if it stops you calming down at night, opt for softer colours. A study by Travelodge favoured sleeping in a blue decorated bedroom to get the most ZZZ’s. Keep greens, blues, grays, and neutrals in mind when picking artworks, colours for your bedding, carpet, walls, and blinds.

Investing in blackout curtains can be a lifesaver if you have lots of street lights adjacent to your bedroom. A more minimal colour palette should help soothe you into the mood for sleep and reducing clutter will help your brain find calm. 

It’s also advisable to keep your sleep environment cool. The ideal temperature of your bedroom should be 15.5 to 19.4 degrees to avoid waking and disturbed sleep during the night.

Avoid blue light from screens and LEDs

Turn off all your devices such as laptops, smartphones and tablets around 90 minutes before going to bed as blue light from the screen can have a stimulatory effect. Your body releases the all-important sleep hormone melatonin after dark, the light from these devices can disrupt your ability to fall asleep.

Reading a book or magazine before bed will also help you relax far more than another episode of Game of Thrones or glance at Instagram. If you must use a device consider purchasing a pair of blue-light-blocking glasses. If you can’t sleep, get out of bed and try taking your mind off of your inability to sleep, as laying in bed awake can upset your bedtime routine.

Choose a mattress that works with your sleep position

Have you ever thought about how your sleeping position may be affecting your sleep? You could benefit from a mattress that caters to your specific needs and preferred sleeping position. If your mattress puts a kink in your neck or numbs your arm or hip, it takes a toll. It can lead to greater sleep movement and less deep sleep ultimately leading to a feeling of low energy.

Recent studies suggest that there is a connection between our sleep and personalities on a very basic level. Chris Idzikowski, PhD, a director of the Sleep Assessment and Advisory Service in London, and author of Learn to Sleep Well, says that “If you sleep in a bad position, you’re more likely to be grumpy the next day.” as reported by WebMD.

Hybrid mattresses tend to be the best choice for different types of sleepers thanks to the support and comfort they provide: they cushion pressure points and encourage proper spinal alignment in all positions. You may benefit from a medium firm mattress if you’re a back or combination sleeper (change positions frequently in your sleep), or a soft mattress if you tend to sleep on your side.

Allow your body time to recover

Modern life is stressful, you might be looking for a new job, juggling a busy commute and family life whilst still trying to get a hard workout in a few times a week. A gentle amount of stress can help motivate us to get things done and be productive. A healthy level of activity and exercise can help better your sleep.

However, trying to do too much at once can be counterproductive and lead to anxiety and poor sleep. You can probably do a monster gym session but before you do, consider the bigger picture and how your stress levels as a whole are. A simple way you can upgrade your sleep is by choosing a mattress designed for recovery to help support and rejuvenate tired muscles. Good sleep recovery will ensure you wake up ready for another hard day of training.

Cut out the late-night fridge raids

If your stomach starts to rumble in the evening it might be best to ignore it. Fatty foods and sugary snacks can kick-start your digestive system making it harder to fall asleep. A recent study shared by Very Well Health showed how eating too soon before bed can decrease energy levels throughout the next day as it disrupts the body’s circadian rhythm. 

Have a better diet

If you must eat before bed, some minerals found in foods can help improve your sleep. Next time you get hungry before bed reach for one of the following instead of unhealthy snacks:

  • Low-fat yoghurt

  • Bananas

  • Berries

Change your mattress

When did you buy your mattress? Chances are you’ve had it for more than five years. That’s not too bad, our mattresses come with a ten year eze™ guarantee and most mattresses will last if you give them a good pat down. However, if you start to notice any lumps, sagging, or you feel a protruding spring it could be the cause of your upset sleep. 

Before purchasing a new mattress ask yourself if it is firm enough. Mattresses ‘give’ a little, becoming a touch softer after a few weeks but anything too stiff can not be supportive enough for your spine. Invest in a mattress that supports your sleep position.

Find your zen

After the hustle and bustle of a modern day it’s no wonder why people are turning to thousand-year-old techniques to find calm. They worked back then and today tech entrepreneurs and athletes are using these tips to ensure they maintain mental clarity and focus.

“Bring your mind home to your body, and perform the miracle of walking on Earth.”

-Thích Nhất Hạnh

  • Practice mindfulness meditation - Meditation helps us recognise the conditions of happiness that we already have in our daily lives and be more thankful and content

  • Guided Imagery - focus your mind on imagery or a story that will help your mind relax
  • Breathing techniques - Try the 4-7-8 technique, recommended by Dr Andrew Wail which can bring a profound sense of relaxation.
  • Sound meditation - There are a number of apps available such as Sleepiest, which offers calming sounds, e.g. of the Scottish Highlands to help you drift of including babbling brooks, bird song and some gentle melodic noise for the background. Millions of people use the app to get a good night’s sleep.

  • Guided meditation - Apps like Calm bring meditation to the masses with hundreds of hours of guided meditation covering anxiety, stress, sleep and more.

10. Make it a habit

All of the factors above show how having a reserved time for sleeping and a mattress that suits your sleep habits can help you achieve a good night’s sleep and wake up feeling rejuvenated.

It’s not just the kids that need a routine! We’re living busier, harder lifestyles and as adults we can benefit just as much from a bedtime routine that will help us drift off into relaxing and restorative sleep.

We challenge you to try these techniques for sleeping better and straightforward lifestyle changes that you can make during the day: getting up early and exercising, say no to caffeine after 2pm, avoid heavy meals after 7pm, cut back on boozy beverages, avoid using computers before bed, eat healthier and sleep on a mattress that will support your sleep position and give you the comfort you need to get properly recovered.

Shop our Which? Best Buy winning mattresses today to start the journey to upgrading your sleep.

Let us know how this goes for you using the hashtag #ezenights - we would love to hear from you!

Sources

    Published on Updated on
    Back to blog

    You May Also Like

    Read all