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Five simple ways to help encourage better sleep

Discover for yourself how a new year’s rest-olution, combined with an incredible, body-sculpting mattress, can help transform your sleep for the better

TEMPUR®
13 December 2021
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ith sleep affecting our mood, health and general wellbeing, there’s no disputing its importance in our lives. In fact, research has shown that sleep is the most important factor when it comes to people feeling that they are living well. That’s why improving sleep is one New Year’s resolution that can have real, sustainable benefits – and can be surprisingly easy to achieve with the right changes.

The impact sleep has on our lives is far-reaching; regular nights of poor sleep increase the risk of medical conditions including obesity, heart disease and diabetes. Poor sleep has been shown to reduce life expectancy, while good sleep can boost brain power and decision-making, improve the immune system and help maintain a healthy body weight.

Most of us need around eight hours’ sleep a night, but some need more and some less. The important thing is to find out how much sleep you personally need; for example, if you wake up tired and spend the day desperate for a nap, you’re not getting enough.

But help is at hand, with these five top tips for improving sleep.

Get into a good sleep routine

Going to bed when you feel tired, rather than delaying sleep, is important, while getting up at the same time each morning helps teach your body to sleep better.

Our bodies have an internal clock that regulates sleep cycles, controlling when we feel tired or alert, and by programming it, we can get our bodies into a routine that helps us sleep.

Create a good sleep environment

Rooms that are dark, quiet and cool are best when it comes to sleep and rest. If light is a problem, consider blackout curtains or blinds, and if noise is disturbing your sleep, try using ear plugs or a white noise machine.

Also bear in mind that some things, such as electronic gadgets, screens or an uncomfortable mattress, can all have a negative effect on sleep. You should also avoid bright lights before bed, as this can halt the production of melatonin, a hormone that promotes sleep.

TEMPUR®

Wind down properly

Having a warm bath can help you relax before bed, as can reading a book or listening to the radio. Gentle exercise such as yoga may also be beneficial, but bear in mind that strenuous exercise before bed can be over-stimulating and prevent you getting to sleep.

Not eating too late in the evening, and reducing the consumption of stimulants such as alcohol and caffeine –particularly when close to bedtime but also throughout the day – can help you drift off more easily. It’s also worth remembering that although alcohol may initially make you feel sleepy, as your body metabolises it, sleep becomes disrupted, your sleep quality suffers and insomnia becomes more likely.

Work through worries

Anxiety is one of the biggest causes of poor sleep, and this has worsened in the wake of the Coronavirus pandemic. While you can’t simply tell your brain to stop worrying, you can try techniques to help manage anxiety.

If you often lie awake worrying, try writing down any concerns before bed to create a feeling of “removing” them from your brain. And if you find that you’re unable to sleep, don’t try to force it; get up and do something relaxing for a while, then head back to bed when you feel sleepier.

Make your bed inviting

Choosing comfortable bedding, supportive pillows and a high-performance mattress can all make bedtime more relaxing. In fact, investing in a mattress from a renowned company such as TEMPUR® can be a huge step towards transforming your sleep, as research has shown that the right mattress can positively affect sleep quality, and that better sleep can be achieved quickly with the right mattress.

Originally designed by NASA so that astronauts could absorb those huge G-force pressures during space flight, TEMPUR®’s unique Material was carefully developed, unlike ordinary memory foam material, to distribute weight and pressure evenly, giving you a weightless feeling – almost as if you were in space.

Fewer than ten people in the world know its secret, but we’ll let you in on one of them – TEMPUR® Material is viscoelastic, which means it is both fluid and spring-like. It’s made up of ultra-sensitive cells that exist between a solid and a liquid state, and these cells instantly respond, adapt and align to your body’s shape, weight and warmth.

They also help to reduce your tossing and turning in the night, and absorb your partner’s motions, too, which means less sleep disturbance for you both. Combined with our five top tips for better sleep, TEMPUR® could help you achieve that New Year’s rest-olution.

For more on how TEMPUR® Material can transform your sleep with the unrivalled comfort and support of the original memory foam, and to shop an extensive range of mattresses, pillows and sleep accessories, visit uk.tempur.com