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Five ways to a better night’s sleep

Sleep Right Beds will help you to find your ideal bed from a choice of thousands. But even with the most comfortable bed, all of us find it difficult to sleep from time to time. Here are some of the ways in which you can help yourself to a better night’s sleep.

1.    Remember that your bedroom is a room for sleeping in

Your bedroom should be a calm environment designed for the single purpose of sleeping. Televisions, stereo systems, games consoles and computers all provide mental stimulation that can affect our ability to sleep, and ideally should be kept out of the bedroom.

2.    Exercise is good, but not just before bedtime

Regular exercise is beneficial to health and can help to promote better sleep. However, exercise releases endorphins, the brain’s natural stimulant, and so exercising too close to your bedtime may actually affect your ability to sleep.

3.    Set yourself a sleep routine

Your body has a sensitive internal timing mechanism. By going to bed and getting up at roughly the same time each day you can program your body clock for sleep. Although a weekend lie-in is tempting, if you have set yourself a sleep routine a lie-in will disrupt it and may affect your sleep pattern.

4.    Mentally unwind

Avoid doing anything that will over stimulate your mind before going to bed. In bed, close your eyes, breathe deeply and slowly and listen to your breathing. Focus on your breathing and tune out any other thoughts or sounds. Try this breathing exercise for at least ten minutes each night to help relax your mind into a state ready for sleep.

5.    Be mindful of what you eat and drink

Alcohol is a natural relaxant, but too much of it in an evening can lead to snoring which can affect your oxygen intake and lead to sleep disturbance. Alcohol is also a diuretic (a bladder irritant) which increases your chances of a nocturnal bathroom visit.

Coffee, cola, tea and chocolate are all sources of the natural stimulant caffeine and should not be consumed in the last few hours before bedtime.

Heavy meals, or food combinations which encourage indigestion, an acid stomach or heartburn will inevitably cause discomfort which can adversely affect sleep.

If you must have a snack at bedtime a small portion of carbohydrates such as cereal or bread will encourage the release of serotonin, a hormone which induces drowsiness.

And don’t forget that a good night’s sleep starts with a good bed. Sleep Right Beds is the UK’s number 1 bed comparison website, and no-one else makes it quicker and easier to find your perfect bed at the best possible price.