We examine helpful ways of improving your sleep; from investing in a deluxe 3000 pocket sprung mattress to walking your dog.
Do you ever have one of those nights when you wake up fully restored, feeling like you can combat anything and ready for the world? Chances are you have had a good amount of deep sleep. Referred to as delta sleep or slow wave sleep (SWS), deep sleep is restorative, working to build and repair muscles, bones, tissue and the immune system. It is a vital part of the sleeping process and contributes to helping you feel refreshed and ready for the day ahead. But how do you get there and what are the effects of poor sleep?
Stages of sleep
Throughout the night our bodies go through a series of stages of sleep, each with its benefits.
Stage 1: Light Sleep: your heart rate and body temperature decrease, you may experience hypnic jerks and you will be woken up easily.
Stage 2: Deep Sleep: your heart rate and breathing are now at their lowest, the body repairs tissues and regenerates cells and your brain waves slow (delta waves).
REM Stage: your body enters a dreaming stage, your heart rate and breathing becomes faster, eye movements are rapid and brain activity increases.
What are the effects of poor sleep?
Most of us have experienced frustrating nights where we just can’t get comfy and become increasingly aware of the clock. One poor night’s sleep won’t have a huge impact, but a succession of them can take its toll. Regular poor sleep quality has been linked with weight gain, diabetes, strokes and heart disease.
Now, that’s not exactly what you want to hear when you are desperately trying to achieve some shut-eye, but there are many ways you can get back on track.
1. Start a bedtime routine
Go to bed at the same time each night and build in a night-time routine. It can be as simple as brushing your teeth and washing your face, or it can include more elaborate steps like taking a bath or reading a book. The important thing is that it helps to create a relaxing atmosphere so you’re ready for sleep by the time you crawl into bed.
2. Give your bedroom a makeover
How our bedroom makes us feel has a vast impact on how well we sleep. We need our space to feel welcoming and cosy, in turn promoting healthy, deep sleep. Give your bedroom a makeover or check out these tips on how to Feng Shui your bedroom.
3. Choose a supportive mattress
A good quality mattress can make all the difference between a blissful sleep and an uncomfortable one. Fortunately, mattress technology has come on a long way, and there’s a design available for any type of sleeper. From body moulding memory foams to 3000 pocket sprung mattresses, the choice is endless. So which sleeper are you?
• Back and front sleepers and couples
A 3000 pocket sprung mattress offers the firmest level of support. It keeps your spine aligned, whilst the independent springs ensure that restless sleepers don’t disturb their partners.
The Old English Wool Superb 3000 pocket sprung mattress has three supportive, upholstered layers, including cashmere, providing you with night-long comfort. Alternatively, our incredible Gallery Direct luxury 3000 pocket sprung mattress features luxurious layers of wool, silk, cotton and alpaca for heavenly support.
• Side, back and front sleepers
A memory foam mattress supports your spine and offers your body pressure-relieving support, perfect for side, back and front sleepers.
• For over-heaters
Overheating during the night is a common sleep complaint. A mattress that allows for greater airflow and breathability is fantastic for helping regulate your body temperature. This Silentnight Illustrious Geltex Miracoil mattress is bound to keep you cool throughout the night.
• The best of both worlds
A hybrid mattress combines pocket spring technology with the comfort of different types of foam. Perfect for those that can’t decide!
Check out our supportive range of mattresses.
4. Avoid unhealthy daytime habits
How we function in the daytime affects how we sleep at night. Switch off bright lights in the evening and opt for soft ambience lighting instead. What you consume has an impact too. Sorry to be killjoys but if you want to achieve deep sleep then research recommends steering clear of alcohol, caffeine and nicotine. Keep night-time meals light and avoid strenuous exercise too close to bedtime.
5. Manage your stress
If you are stressed then your body will be on high alert, making deep sleep difficult. Exercise can be a great way to destress and keep you healthy at the same time. Even if it’s walking the dog or attending a gym class, incorporating exercise into your daily routine will make a difference.
