Do you wake up feeling exhausted? Maybe you’re not getting your recommended seven hours - or perhaps your shut-eye time is poor quality, restless and disturbed. Getting a really good night’s sleep is important for your overall long-term health. We’ve got top tips for dream-filled nights from the experts at Beds Are Uzzz…
Keep a sleep diary
Every day note down what you eat and drink; how much exercise you’ve done; the time you went to bed; when you woke up during the night; and, the time you got out of bed. This will help identify patterns in your sleep, and help you change your habits.
Hit the optimum temperature
The ideal sleeping room temperature is between 60 and 70 degrees Fahrenheit or around 16 to 21 degrees Celsius. Use a higher tog duvet during the winter and opening the window to stay cool in the summer months.
Dim the lights
Our body clocks are programmed to make us feel tired when darkness descends and wake up when we are exposed to light. But introduce a screen or lighting to the bedroom, and you can suppress melatonin levels, the hormone that helps induce sleep. Screen time stimulates your brain, something which should be avoided before bed. Ban TVs, mobile phones, tablets, e-readers and laptops from your bedroom, and an hour or so before bed, draw the curtains and dim the lights in whatever room you are in. Ensure your bedroom itself is dark by investing in blackout blinds or curtains.
Think about changing your diet
Try to avoid caffeine at least six hours before bedtime and eat a well-balanced diet. Certain foods contain tryptophan, an amino acid that boosts relaxing brain chemicals such as serotonin and melatonin that make us feel sleepy; try eating bananas, cherries and milk before bedtime.
Exercise before bed
If you suffer from painful joints and wake up with more aches and pains than when you went to sleep, Matt Donnelly, physiotherapist and operations manager at Beds Are Uzzz, suggests doing some gentle stretches or join range-of-movement exercises before bed.“Painful joints don't respond well to being kept still,’ he explains. “All joints contain a fluid that lubricates the joint surfaces and provides them with nutrients to keep them healthy. This fluid is held in a sponge-like tissue and needs movement to squeeze it out and release it into the joint. When you are in bed your joints are still for a prolonged period of time, therefore, this fluid isn't released and leads to an achy feeling in the morning.
“Many people find fifteen minutes of yoga or pilates before bed helpful in reducing night-time aches; and, as they are also relaxing, they help to induce sleep too.”
There are certain issues that you could encounter if you have a pre-existing medical problem adds Donnelly. “If you suffer from arthritis-type back pain, sleeping on your front isn’t advisable and if you have an acute or sudden onset back pain, sleep on your side in a semi-foetal position, this puts the least pressure on the outer layer of the injured disc.”
Find the right mattress
If you still regularly wake up with aches, it might be time to replace your mattress. “A too soft or too firm mattress will cause aches and pains throughout the night and when you wake up in the morning,” says Donnelly.
To ascertain whether a mattress is supporting your spine lie on your back and slide your hand under the small of your back. Your hand should slide under with minimal resistance. If your hand slides in without any resistance, the mattress is possibly too firm for you. If it is difficult to slide in, then the mattress is likely to be too soft. The overall feel and comfort of the mattress, however, is paramount. Try as many different ones as possible before making your purchase,” says Donnelly.
If you share a bed with your partner and have different needs, consider Ziplock mattresses, which allow two types of mattress to be put together to ensure that everyone gets what they want.
The mattress tension and the filling are the two main differentiators when looking to purchase a mattress. Beds Are Uzzz sleep experts can advise on certain mattress types depending on height, weight and build to ascertain what type of tension you should be on.
Whether it’s a super soft mattress that makes you feel like you are sleeping on a cloud, the traditional feel of a pocket-sprung mattress, or a much firmer feel, our sleep experts all have at least ten years experience. Some have been in the industry for over 40 years, working closely with some of the UK’s top brands.
Beds Are Uzzz make sure that the perfect night’s sleep is achieved, priding themselves on providing customers with a service that is second to none. For more information, visit their website www.bedsareuzzz.co.uk or or get in touch with your local branch;
Harrow - 0208 427 5137
Greenford - 0208 578 2883
Hemel Hempstead - 01442 266148