Ten Steps To Better Sleep | National Bed Month 2017
In case you didn't know March is National Bed Month which is an exciting time for the Diamond Bedding team as we’re obsessed with all things sleep! To help others think about and get a better sleep, we’ve come up with a couple of ideas to improve your sleeping experience.
1. Sleep at regular times
Get into the habit of going to sleep and waking up at the same times everyday. A good sleeping routine which gets you between seven and nine hours of sleep, can in the long term lead to higher concentration levels, better memory and increased energy.
2. Power off
Reduce exposure to electronic devices like smartphones, computers and TVs before bed as the blue light causes your brain to think it is still daytime which stops the production of melatonin - the hormone which gives your body the cue to go to sleep. If you really MUST use your smartphone before bed, some devices like the iPhone allow you to select the ‘Night Shift’ mode which gives off a warmer, less blue light.
3. Take a relaxing bath or shower
A hot bath a couple of hours before you sleep can help you fall asleep faster and into a deeper sleep, less likely to be disturbed by any interruptions.
4. Free your mind
Have a bedtime routine which allows you to wind down, forget about the stresses of your day and ease in the transition between being awake and feeling drowsy. You could try writing in a journal, reading a book or listening to calming music.
5. Turn your bedroom into a sleep haven
Make your bedroom sleep friendly by making it tidy, dark and quiet. A tidy room puts your mind at ease so de-clutter, arrange furniture to look more welcoming and decorate your room to make it look even more appealing to go to bed. Make sure your curtains or blinds are thick enough or use an eye mask like the Mulberry Silk Eye Mask from our range which has all the added benefits of silk (you can read more about that here).
6. Regulate temperature
Everyone has different preferences for the optimum bedroom temperature so test out different temperatures until you find what’s best for you and it will help you have a more restful sleep. Silk bedding which naturally regulates your temperature keeping you warm when its cold and cool when its warm can also make sure you sleep through the night.
7. Invest in your mattress, duvet and bedding
A comfortable mattress, duvet and bedding can make all the difference to your sleep quality, the ‘best’ will be different for everyone so its advisable to look into the different options available to decide what will suit your needs. Diamond Bedding has a wide range of duvets with various tog ratings, fillings and sizes to suit everyone’s needs such as our Hungarian goose down duvet.
8. Get the right support from your pillow
Prevent neck aches and difficulty getting comfortable by investing in a pillow which provides you with the support you need depending on what kind of sleeper you are - front, back or side. We have a range of pillows varying in firmness and filling at different price points so there’s bound to be something for everyone. Check out our premium rated Hungarian goose down pillow!
9. Think about drink and eat light at night
Try to reduce your intake of water or any other drinks around 1-2 hours before bed and also use the bathroom right before going to sleep so its less likely you’ll have to wake during the night. Also avoid eating late in the evening as this can affect your hormones and sleep quality.
10. Get an alarm clock and stay away from the snooze
Instead of using your smartphone as an alarm, have a clock by your bedside so that you don't have to use your phone right before going to sleep. Although hitting the snooze button a hundred times can be appealing some days, try to keep it to a minimum to avoid disrupting your sleep.
You can view all the Diamond Bedding products mentioned above here on our website and if you would like to discuss your requirements just call or email us to decide what would be best for you.
- Mohammed Umarji
