SLEEP EXPERIENCE
47 Lowther Road, Dunstable, LU6 3NL
Phone us on 01582 667500
Your Local Independent Bed Shop
Some Tips For a Good Nights Sleep
Keep regular hours, Going to bed and getting up at roughly the same time all the time, will programme your body to sleep better
Create a restful sleeping environment. Your bedroom should be kept for rest and sleep and should be neither too hot nor too cold and as quiet and dark as possible.
Make sure your bed is comfortable. It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old.
Take more exercise. Regular moderate exercise can help relieve the days stresses and strains. But not too close to bedtime or it may keep you awake!
Cut down on stimulants such as tea, coffee and alcohol 4 hours before bedtime.
Don’t smoke—it’s bad for sleep too! Smokers take longer to fall asleep, wake more often and experience more sleep disruption.
Carbohydrates will make you feel sleepier, proteins will make you more alert. Avoid protein foods 4 hours before bedtime.
Deal with worries or a heavy workload by making lists of things to be done the next day.
Have a warm bath an hour before bed. The bath will increase your core body temperature. As you core temperature reduces afterwards you will start to feel drowsy.
Tense and relax the muscles in your body, starting with the feet and moving up the body to your head and neck. Take 20 minutes to do this when you are struggling to sleep and you will find it easier to drop off.
If you are suffering from insomnia it is tempting to go to bed earlier to catch up on your sleep. This can sometimes be self defeating. Reducing the amount of time you spend in bed will often work better. When you are tired enough, you will sleep. Follow a pattern and get the body clock tuned.
If you need a nap during the day then nap for just 30 minutes. The best time is between 2pm and 5pm. Try not to nap between 7am and noon or 6pm to 8pm as this will prevent you from getting a good night's sleep.
To avoid jet lag starve the body on the day of travel for 16 hours. This will reset the body's food clock which in turn will reset the body's internal time clock and so reduce the effects of jet lag.
And if you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing for 30 minutes; then go back to bed again.
We don't just sell beds, we sell a good nights sleep