One of the best things you can do for your health and happiness is to ensure you get the right amount of quality sleep. Good sleep not only assists with waking up feeling rested and restored but also helps to give you energy for other health-promoting behaviours like exercise and cooking and eating healthy meals. Sleep is nature’s medicine but it doesn’t come easily for everyone; here are some tips and tricks on how to get a better nights sleep we like to think about when we are having trouble sleeping.
Have a sleep schedule
Many experts recommend a sleep schedule where you go to sleep and wake up at the same time every day even weekends so your body knows what to expect. Pick times that are realistic with your lifestyle but also consider how much sleep is appropriate for your body which differs from person to person based on factors such as age, gender etc.
Don’t forget to exercise
Exercise has many health benefits but it also helps you sleep better. If a daily session of vigorous exercise is not possible (and we understand!) even daily light exercise will improve your ability to fall and stay asleep.
Create the ideal environment
There are many factors that can inhibit your ability to get a good night’s sleep and understanding and eliminating those factors where possible will set up about for a peaceful slumber. Is your bedroom too warm? A cool room temperature between 16 to 20 degrees Celsius is most often recommended for a good night’s sleep, also think about your bedding and bed attire to ensure your body is at a comfortable temperature. Your body will sleep best in a dark environment; ensure all light is blocked out with sufficient window curtains or blinds. It is also important to block out noise by turning off anything making noise in your room, having double glazed windows or heavy blinds to help with street noise or wear earplugs if needed (especially if your partner snores!). White noise through an app or machine may also assist in blocking out unwanted noise.
Always make sure the television is off when trying to fall asleep but preferably remove the television from the bedroom entirely as watching content on any device (TV, mobile, laptop etc.) can overstimulate the brain when you are trying to wind down and fall asleep. It is also better to mentally unplug from your devices before bed as they can make falling asleep hard and wake you up during the night. Try charging phones and laptops in another room and go back to an old-fashioned alarm clock to help you wake up.
Sleep on the right mattress for you
A bad mattress can have many negative effects on not only your sleep but also your body. Plus, it is recommended you consider the life of your mattress as most are only designed to be effective for around 10 years and we don’t want to get into the details of how unhygienic old mattresses can be from a build-up of dust mites or mould.
If you are looking for a new mattress to improve your quality of sleep, we love the InterContinental Cloud Bed. The mattress and optional bed base create a luxurious night’s sleep that you would expect of InterContinental plus are made by AH Beard and designed in conjunction with and endorsed by the International Chiropractors Association. Made by Australians and New Zealanders, the AH Beard range features technologically advanced coil systems that respond directly to your weight and shape.
Find out more about the InterContinental Cloud Bed here. Keen to try the bed before you buy? Why not enjoy a luxurious weekend away at InterContinental Melbourne The Rialto and combine your bed test with a weekend of relaxation and quality time.
If you are experiencing trouble sleeping we recommend speaking to your health care professional about these tips and your specific situation.