How to improve your sleep

For many of us, the ideal night’s sleep happens less often than we’d like. But there are many things you can do to improve your sleep.

Why sleep is important

We all know that sleep is vital for our health. Adequate sleep allows our body and mind to rest and recharge so we can wake up feeling refreshed and energised. Sleep is also important for tissue repair, and it plays an important role in our cognitive health. Studies show that sleep deprivation can result in lapses of concentration, reduced cognition, delayed reactions and poor mood.

Sleep and our immune system are also linked. Lack of sleep has been linked to a higher risk of a number of medical conditions including obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health and early death.

How much sleep do we need?

While everyone is different, experts recommend adults get anywhere between 7 and 9 hours of sleep each night. If you are recovering from an illness or injury, you may need more. However, you also need to ensure you’re getting quality sleep. For example, 6 hours of solid sleep is better than 8 hours of sleep where you toss and turn and wake up repeatedly.

How to improve your sleep

If your sleep isn’t up to par there are many things you can do to improve your sleep. You can:

• Set a regular bedtime and wake up time — this will help set your body clock and your circadian rhythm
• Avoid taking naps during the day
• Exercise regularly (but not too close to bedtime) as this helps promote sleep
• Avoid alcohol, caffeine, tobacco and other stimulants before bedtime
• Eat a light dinner (don’t go to bed too full) and avoid spicy foods, or foods high in fat as these can interfere with nighttime digestion
• Don’t drink too much fluid before bed or you’ll be waking up to use the bathroom
• Herbal tea can help calm and relax you before bed
• Avoid stimulating activities before bed such as playing on electronic devices or having serious, worrying conversations
• Establish a good bedtime routine that sets you up for sleep
• Engage in relaxing activities before bed such as reading, meditation, taking a bath or listening to music
• Reserve your bedroom for sleep and intimacy and avoid watching TV or eating in it
• Make sure your bedroom is at the right temperature for sleeping – not too hot or too cold
• Ensure that your environment is dark and quiet.

Don’t forget your mattress (and pillow)

Another important part of improving your sleep is to make sure you’re sleeping on a supportive pillow and the right mattress for you. At BedGuard, we have a range of quality waterproof mattresses to suit everyone — from the very young, to the not-so-young. We also specialise in bariatric mattresses that are super supportive. All of our mattresses are antibacterial, hypo-allergenic, stain resistant, odour resistant and dust mite resistant, giving your mattress a longer life span.

If you’re confused about which mattress is the right one for you, come in-store and have a chat to our friendly staff.