A Guide To Getting More Sleep

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Did you know that 71% of UK Adults do not have the recommended 7-9 hours of sleep a night? 

While this is clearly a common issue that many of us will understand, if you’re part of this group, you must do something about it. After all, not getting enough sleep over a prolonged period of time can take its toll on both your mental and physical health. For example, studies have shown that it can lower your immunity, leaving you more vulnerable to sickness.

With that in mind, here are some simple strategies you can use to get more sleep each night! 

Invest in a new mattress or bed

Sometimes, we struggle to fall asleep because we’re simply not comfortable. For example, you may find yourself tossing and turning because you cannot find a comfy position to sleep in. In these cases, it may be time to invest in a new bed or mattress that makes it easier than ever to relax and fall asleep. For example, you could look into Pocket Spring Beds, which conform to the shape of your body, providing you with an extra level of support and comfort. 

Avoid caffeine in the afternoon

While you may be keen to start your day with a cup of coffee (especially after a bad night’s sleep), you must treat your java as a morning-only beverage. After all, consuming this stimulant later in the day throws off your body’s natural rhythm, meaning that you’ll feel more awake and alert than ever when your head hits the pillow. 

Find a way to relax or destress before bed

If you find yourself lying awake for hours at night, worrying about things that you have no control over, it’s crucial that you find a way to relax or destress before bed. Fortunately, there are many different relaxation techniques you can utilise here. For example, you may want to practise meditation and mindfulness or indulge in some simple self-care.  

Stay away from your phone

We’ve all been guilty of spending time scrolling on social media or checking emails when we should be asleep. However, using your phone for any purpose in bed could be keeping you awake. This is because “the blue light emitted by your phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle.” As such, you should avoid using your phone for at least an hour before you go to sleep and should turn on the blue-light filter where possible. 

Exercise during the day

Ensuring you get enough exercise during the day can also help improve the amount and quality of sleep you enjoy each night. This is because exercise will naturally leave you feeling more tired when the day draws to a close instead of feeling as though you’ve got loads of pent-up energy to let out. Remember, you don’t necessarily need to complete an intense workout in order to see the benefits of exercise; even a daily walk can make a difference.