Poor sleep is a big problem for so many people worldwide. According to recent studies, nearly one in three adults struggles with sleep disorders at some point in their lives. The causes can range from stress and anxiety to poor sleep hygiene and inconsistent bedtime routines. To cope with this, many people turn to sleep medications. Does this resonate with you?

Having researched and practiced sleeping techniques with patients for almost 30 years (as well as working on my own sleep issues) I’ve come to realise that there are many practical, highly effective and sustainable strategies that can be adopted, which will help you avoid a trip to the doctor.

And, as any doctor will tell you, sleeping tablets won't work forever anyway. A vital part of my work is to help restore confidence on the part of the 'sufferer' that they can in fact sleep again, without pharmaceutical assistance.

So, in this month’s blog, I am pleased to share with you some of the tried and tested strategies that I have been recommending for years in the hope that it will bring you the deep rest that you deserve. If you’ve read any of my previous blogs on the Oak Tree Mobility<a href="https://oaktreemobility.co.uk/help-and-advice/health-and-wellbeing"> Wellbeing page</a>, you may be familiar with <a href="https://oaktreemobility.co.uk/help-and-advice/health-and-wellbeing/a-sleep-expert-s-5-non-negotiables-for-deeper-more-nourishing-sleep">my top tips</a>. However, in this article, I will focus on the importance of creating a good bedtime routine in the hours before you get into bed. I will share tools that will help to relax your mind and body and thereby prepare you to slide effortlessly into restorative sleep when you turn your bedside lights out.

Just a note of caution before I share them with you, please don’t come off any medication you’re currently taking. Begin by introducing the techniques and strategies I share, and ensure that you discuss any changes you plan to make with your doctor.

Why A Bedtime Routine Isn’t Just for Kids

While a bedtime routine is often associated with children, adults can benefit just as much. Having a routine before bed helps condition your nervous system to relax and transition smoothly from the activities of the day into sleep. This is essential for regulating the body’s circadian rhythm, the internal clock that tells you when to wake up and when to sleep. Creating a set of calming rituals each evening promotes a sense of security and relaxation, signalling that the day is over and it’s time for rest.

If you tend to get overwhelmed with thoughts of what you need to do the next day, write your to-do list on physical paper before you get into bed. Doing this helps establish feelings of being in control and sends a message to the hunter-gatherer brain that you are safe and can let go of the worries of the day. It’s such a small thing, but can make a big difference if you tend to wake up worrying during the night.

The timing of your bedtime routine plays a crucial role in improving your sleep. This is what an ideal wind-down routine might look like:

Aim to finish your main meal at least 2-3 hours before bed. Eating too close to bedtime can lead to indigestion and disrupt your sleep. Choose a light, nutritious meal that doesn’t overwhelm your digestive system. Ideally, you should aim to make your breakfast and lunch your main meals of the day.

A warm drink can be soothing and a great way to signal the body that it’s time to wind down. Opt for caffeine-free herbal teas such as chamomile or lavender, which are known for their calming properties. Herbal teas containing herbs such as valerian and passionflower can also help you rest more deeply, and these are widely available in supermarkets and health food shops.

A warm bath or shower can help relax your muscles and prepare your body for rest. Taking time for self-care in the evening also signals to the brain that it's time to begin the winding-down process. Don’t forget to check out our <a href="https://oaktreemobility.co.uk/help-and-advice/health-and-wellbeing/11-essential-bathroom-aids-for-the-elderly">helpful articles </a>on bathroom safety. Adding a cup or two of Epsom Salts and a few drops of lavender essential oil to your bath can really help to relax tired or tense muscles and minds.

While many people swear by a warm bath before bed, there’s evidence suggesting that a cool shower or bath can also promote better sleep. Cooling down your body slightly before sleep can mimic the natural drop in body temperature that occurs during the night. This helps signal to the body that it’s time to rest. Some people love to be warm during the night, while others prefer to be cooler. Experiment to see which works best for you.

One of the most important aspects of a bedtime routine is eliminating the blue light emitted from screens. Blue light can interfere with the production of melatonin, the hormone responsible for sleep. Turn off all electronics and avoid screen time for at least one&nbsp; hour before bed.

By this time, your body should be ready to rest. Engage in a relaxing activity like reading an uplifting book, journaling, or meditating. These activities calm the mind and prepare you for deep, restorative sleep. Avoid watching or listening to the news before you go to bed. 

This is likely to cause you to feel stressed and transfer this into your sleep and dreams. The aim is to go to bed feeling that the world is a good place. Similarly, if you tend to watch TV in the evenings, aim to watch something uplifting or funny, avoid watching TV in bed, and never fall asleep while watching TV. If you are starting to feel sleepy while watching TV it’s time to switch off and go to bed.

There are many well-validated studies that show that feeling optimistic and grateful is good for the mind, body and spirit. It is also particularly effective for helping you to let go of the day and fall asleep too. So, if you're struggling to get to sleep or you've woken during the night, just cast your mind over the day you've had, remembering all the small, positive things that happened and give thanks. Sometimes old-fashioned advice - counting your blessings - really is the best.

A peaceful bedroom environment is essential for a good night’s sleep. Start your day by making your bed, which sets a tone of order and cleanliness. In warmer months, draw the curtains to keep the room cool and let fresh air circulate by leaving the window slightly open. This creates an atmosphere that supports restful sleep when night arrives.

For shift workers, a consistent bedtime routine may be even more important to counteract the disruptive effects of irregular hours. Shift workers should aim to create a wind-down routine that aligns with their unique schedule. For example, if you're working night shifts, try dimming the lights an hour before sleep to simulate nighttime and prepare the body for rest, just as you would if you were going to bed in the evening. Consistency is key, even if your shifts change, aim to stick to your routine as much as possible.

Consistency is critical when it comes to sleep. The body thrives on routine, and irregular sleep patterns can disrupt the circadian rhythm, making it more difficult to fall asleep and wake up naturally. By sticking to a consistent bedtime routine, you can help regulate your sleep-wake cycle, improving the quality of your sleep and reducing the need for sleep medications.

Practice these techniques for at least 21 days for maximum benefit.

None of these strategies are meant to be substitutes for taking medication, but they might help to wean you off sleeping tablets or even stop you needing them in the first place.

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Avoid Sleep Medication with An Effective Bedtime Routine

Making informed decisions about home modifications is important for maintaining independence and quality of life. This guide delves into the considerations involved in choosing between a traditional bathroom and a wet room, tailored specifically for those experiencing mobility difficulties.

By exploring the advantages of each option, we at Oak Tree Mobility aim to equip you with the necessary insights to make a decision that best suits your needs. By understanding accessibility features, safety enhancements, and practical design elements, this guide will serve as a valuable resource in your journey towards creating a more accommodating and functional living space.

Differences Between a Wet Room and Bathroom

A wet room and a traditional bathroom differ primarily in their design and functionality. A wet room is a fully waterproofed space where the shower area is integrated into the overall room without the need for a separate shower enclosure or tray, allowing for a seamless, open-plan layout. 

This design often requires the entire room to be tiled and sloped towards a central drain to prevent water accumulation. In contrast, a traditional bathroom typically includes enclosed areas for bathing and showering, separate from the rest of the room to contain water. 

Additionally, wet rooms often provide a more modern aesthetic and can be particularly beneficial in maximising space in smaller areas, whereas traditional bathrooms may offer more privacy and are generally easier to install in existing structures without extensive waterproofing modifications.

A wet room is a waterproofed bathroom space where the shower area is level with the rest of the floor, allowing for an open, seamless design without the need for a separate shower enclosure.

In addition to their sleek and modern aesthetic, wet rooms offer several practical advantages. The open-plan design eliminates the need for shower trays, allowing for greater accessibility, which is particularly beneficial for individuals with disabilities. Furthermore, wet rooms are typically easier to clean and maintain, as the absence of barriers reduces the accumulation of grime and mould. Lastly,&nbsp; waterproof materials ensure durability and longevity, making wet rooms a wise investment for homeowners seeking both functionality and style.

Bathrooms designed for people who require support and safety features like grab bars, non-slip flooring, and walk-in showers, provide essential support and reduce the risk of falls.

The inclusion of adjustable-height fixtures, such as sinks and toilets, ensures that users can comfortably and independently perform daily hygiene tasks. The spacious layout of these bathrooms allows for easy manoeuvrability, accommodating wheelchairs and other mobility aids. Furthermore, the thoughtful design promotes dignity and independence, enabling individuals to maintain their privacy and personal care routines with minimal assistance.

The absence of a shower tray or step facilitates easy entry and exit, reducing the risk of trips and falls. The open-plan design accommodates wheelchairs and other mobility aids, supporting independence. The seamless and spacious layout not only caters to functional needs but also contributes to a modern and aesthetically pleasing environment.

When considering the needs of individuals with disabilities, wet rooms often present a more advantageous option compared to traditional bathrooms. Wet rooms are designed to be fully waterproofed and typically feature level access showers, which eliminate the need for stepping over a bathtub edge or shower tray, thereby reducing the risk of falls and facilitating easier wheelchair access. The open-plan nature of wet rooms allows for greater manoeuvrability and the installation of necessary assistive devices such as grab bars and shower seats. While traditional bathrooms can be adapted to accommodate specific needs, the inherent design of wet rooms generally offers a more inclusive and safer environment for individuals with mobility challenges.

Converting a bathroom into a wet room can be a prudent decision, contingent upon several factors such as space availability, budget considerations, and personal preferences. Wet rooms offer a contemporary aesthetic and can enhance the accessibility and functionality of a bathroom, particularly for individuals with mobility challenges. They are also easier to clean and maintain due to their open-plan design. 

However, the conversion process can be costly, requiring professional waterproofing and drainage solutions to prevent water damage. Additionally, the resale value of the property may be impacted, as potential buyers may have differing preferences. Therefore, it is advisable to conduct a thorough assessment of these factors and possibly consult with a professional before proceeding with such a renovation.

Mobility Aids That Can Transform Your Bathroom

To enhance safety in a traditional bathroom, several mobility aids can be installed:

Mobility aids collectively contribute to a safer and more accessible bathroom environment, promoting independence and reducing the likelihood of accidents.

Elevate your bathroom experience with Oak Tree Mobility's exceptional mobility aids. Book your appointment today to transform your space into a haven of comfort and relaxation.

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Bathroom vs Wet Room: Best Solution For Mobility Aids

When it comes to comfort, independence, and everyday ease, a <a href="https://oaktreemobility.co.uk/rise-and-recline-chairs">rise and recline chair</a> is one of the best investments you can make, especially if you live with aches, stiffness, or mobility issues. These chairs aren’t just about putting your feet up, when used properly, they can help relieve pressure, reduce pain, and make it far easier to sit down and stand up safely and without the support of others. Getting the most out of your recliner comes down to knowing how to use it correctly, and that’s what we’ll be exploring in this blog.

Before using your rise and recline chair to its full potential, it’s worth getting to know the key features that make it supportive, easy to use, and comfortable.

Rise and recline chairs come with either <a href="https://oaktreemobility.co.uk/help-and-advice/rise-and-recline-chairs/oak-tree-rise-and-recliner-chair-motors-explained">single or dual motors</a>. A single motor controls both the backrest and footrest simultaneously, offering simplicity in operation. Dual motors, on the other hand, allow independent control of the backrest and footrest, providing greater flexibility to find your perfect position. Some models even offer features like a high leg lift, which can help reduce swelling and improve circulation.

Modern recliner chairs are equipped with user-friendly controls, typically, in the form of a handheld remote. These controls allow you to adjust your chair's position effortlessly, whether you're reclining to relax or rising to stand. Some remotes also include memory settings, so you can save your favourite positions for easy access, as well as <a href="https://oaktreemobility.co.uk/help-and-advice/rise-and-recline-chairs">heat and massage</a> functions, which provide increased comfort and relaxation.

When extended, the footrest helps to elevate your legs, which can be especially helpful if you suffer from <a href="https://oaktreemobility.co.uk/help-and-advice/health-and-wellbeing/how-to-ease-swollen-ankles">swollen ankles </a>or poor circulation. In many models, the footrest rises in sync with the backrest, creating a smooth, cradled recline. If you’ve chosen a dual motor chair, you’ll even be able to raise the footrest independently, which gives you more control to find that perfect resting angle for your body.

A good rise and recline chair is shaped to follow the natural curve of your spine, providing <a href="https://oaktreemobility.co.uk/help-and-advice/rise-and-recline-chairs/the-ultimate-position-of-a-recliner-chair-for-back-support">lumbar support</a>, right in that lower back region that often takes the brunt of poor posture. Some models come with adjustable back cushions or built-in lumbar support, so you can uniquely tailor the fit to your body. When sitting back in the chair your spine should feel fully supported and your shoulders relaxed. Reclining can take pressure off your spine and hips, which is ideal if you spend long periods sitting.

<a href="https://oaktreemobility.co.uk/rise-and-recline-chairs">Rise and recline chairs</a> operate through either <a href="https://oaktreemobility.co.uk/help-and-advice/rise-and-recline-chairs/what-is-a-manual-recliner">manual</a> or electric mechanisms. Manual recliners require you to use a lever or your body weight to adjust the chair's position. Meanwhile, electric recliners use motors controlled by a remote, allowing for smooth and effortless adjustments. Some electric models also offer a "rise" function, gently assisting you to a standing position, which can be particularly helpful for those with limited mobility.

Importance of sitting properly in a rise and recline chair

Ensuring even weight distribution is key to comfort and health. It’s important to sit with your back fully supported by the chair, feet flat on the floor, and arms resting comfortably on the armrests. This position can help prevent pressure on joints as well as promote better circulation throughout the body.​

To prevent a rise and recline chair from tipping, always ensure it is positioned on a flat, stable surface. Avoid leaning too far on one side or sitting on the edge of the seat or armrests, as this can destabilise the chair. When adjusting the chair's position, make sure to do so slowly and ensure nothing obstructs its movement such as clothing, rugs or cords.​

Proper use of a rise and recline chair can alleviate <a href="https://oaktreemobility.co.uk/help-and-advice/rise-and-recline-chairs/can-a-rise-and-recline-chair-help-your-health">pain and pressure</a>, especially in the lower back and legs. Adjusting the chair to elevate your legs can reduce swelling and improve circulation while reclining slightly can also relieve pressure on the spine, which reduces back pain.

A rise and recline chair is a fantastic mobility aid, <a href="https://oaktreemobility.co.uk/help-and-advice/rise-and-recline-chairs/5-reasons-why-a-rise-and-recline-chair-is-right-for-you">ideal for anyone</a> with limited dexterity, reduced mobility, or simply looking for extra comfort at home. That said, there are a few important things to keep in mind to ensure you're using it safely and getting the most from it.

When setting up and using your rise and recline chair ensure there is enough adequate <a href="https://oaktreemobility.co.uk/help-and-advice/rise-and-recline-chairs/6-perfect-places-to-put-your-rise-and-recline-chair">space</a> around you to allow full range of motion without things around the home getting in the way. This not only prevents damage to the chair and surrounding furniture but also ensures your safety when adjusting to different positions.​

When operating the chair, remember to sit back fully in the chair, by ensuring your weight is evenly distributed across the seat and backrest. This position supports your spine and reduces the risk of developing pressure sores with extended use. Furthermore it provides a more comforting and relaxing experience.

When adjusting the position of a recliner, do so gently and avoid sudden jolting movements. If you have an electric recliner, use the chair's controls to assist with repositioning, reducing strain on your body and the chair's mechanisms.​ This will also help ensure the longevity of your furniture piece.

While the footrest is designed to support your legs, it is not intended to bear your full body weight. Avoid standing and sitting on the foot rest and don’t place heavy objects on it to prevent damage.​ Remember to close the foot rest after use to avoid potential accidents too.

Despite their firm appearance, armrests are there to provide enhanced comfort and additional support when sitting or standing. They should not be used to lift your entire body weight. Using them appropriately helps maintain the chair's integrity while also ensuring your safety.​

If you're considering a rise and recline chair or need assistance with your current one, our team at Oak Tree Mobility is here to help. We offer personalised consultations in the comfort of your own home to ensure you find the perfect chair to meet your needs. Contact us today to schedule your FREE appointment and take the first step toward enhanced comfort and mobility.​

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How To Correctly Use a Rise and Recline Chair

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Kai Anders is a junior marketing executive, writing articles on interesting subjects relating to health, wellbeing and accessibility.

Kai, who holds a Fine Art degree from Arts University Bournemouth and has worked in the healthcare industry, combines his passion for art and design with critical thinking skills and his knowledge of the industry to create compelling content and build community on Oak Tree Mobility’s social media and email channels.

In his spare time, Kai is also a small business owner and passionate about ensuring his customers receive a positive experience, a value that translates into his creative endeavours with Oak Tree Mobility.

Kai Anders is a social media specialist, passionate about sharing information on topics relating to healthcare, mobility and accessibility.

Junior Marketing Executive

Kai Anders

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An Occupational Therapist's Guide to Making Your Bedroom More Accessible

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The <a href="https://www.theotservice.co.uk/">OT Service</a> is one of the UK’s foremost private occupational therapy companies and provides independent occupational therapy services worldwide.

Samantha qualified in 1992 as an occupational therapist and gained her masters in health and social care in 2011. In addition she holds a post-graduate teaching qualification.

Samantha has worked as an occupational therapist in numerous high, medium and low resourced education, management and practice settings. She is a regular guest lecturer at various national and international universities and frequently speaks at international conferences.

Samantha is the current President of the World Federation of Occupational Therapists (WFOT). She is committed to promoting and advocating for occupational therapy and person-centred care by supporting the development of professional standards and new educational programmes.

In 2022 Samantha was awarded a Fellowship from the Royal College of Occupational Therapists (RCOT) in recognition of her outstanding contributions to the profession. She remains a member of the Royal College of Occupational Therapists (RCOT) including membership of RCOT’s specialist sections – Older Persons and Mental Health as well as being registered with the Health and Care Professionals Council (HCPC).

Through her work with the WFOT Samantha represents the occupational therapy profession at the highest-level during World Health Organisation (WHO) meetings and contributes to specific WHO projects for example the GATE (Global Assistive Technology) initiative, Rehabilitation 2030 and Mental Health Gap Action Programme (mhGAP). Samantha is on the steering committee for the WHO World Rehabilitation Alliance and is also a founding board member for the International Society for Wheelchair Professionals (ISWP).

Award winning Occupational Therapist, Director of The OT Services and President of the World Federation of Occupational Therapists

Occupational Therapist

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Samantha Shann

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I am passionate about helping people to sleep well, so much so that I have spent 25 years helping people to sleep and have published 5 books on the topic. When we sleep well and restoratively, the body is healed on so many levels – physically, mentally, emotionally and spiritually. When we are well-rested, we feel happy, resilient and better able to cope with life’s inevitable challenges.

My belief is that our physiology is perfectly designed for optimal sleep. The key is understanding our unique relationship with rest. To unlock optimal rest, we need to make the daily choices that will enable us to get the deep, restorative sleep we deserve. It’s my mission to shine a light on these choices and make them achievable for everyone.

I received both my undergraduate degree and a doctorate in physiology at King’s College London, where I studied and conducted research on the brain and sleep science. Following my post-doctoral research posts, I worked in a health screening clinic in London’s Square Mile where I measured the health of city professionals working in law, banking, accountancy, media, insurance and other industries. It was here that I noticed that insomnia was a prevalent issue for an overwhelming amount of our patients and that I had a particular knack for supporting sleep issues to improve overall health. Following the wide experience gained in this position, I have been able to help many with their sleep issues, from school children to professional athletes, including those at Chelsea FC.

In my mission to learn even more about sleep practices, I looked to the ancient practices of Ayurveda and Traditional Chinese Medicine. Through my studies of sleep throughout time and different cultures, my methodology has grown into a holistic blend of Eastern and Western Sciences.

I spent a decade helping patients with severe mental health problems at The Nightingale Hospital. I was headhunted for this role to support patients with my wide range of experience and combined holistic and evidence-based practice. Seeing so many patients successfully reach their sleep goals by utilising my methodology inspired me to make this valuable knowledge accessible to all, by writing my first book Tired but Wired.

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With Oak Tree Mobility, I am proud to share practical advice to support you with your sleep goals, free of charge. You can access my advice on the <a href="https://oaktreemobility.co.uk/help-and-advice">Oak Tree blog</a>&nbsp;or on&nbsp;<a href="https://www.facebook.com/OakTreeMobility">social media</a>, and you can access even more health and sleep support on&nbsp;<a href="https://drnerina.com/">my website</a>.

How Oak Tree Mobility Supports Great Sleep

Our relationship with sleep is unique and, as such, the more able we are to cater to our individual needs for comfort, the better chance we stand of being able to rest and sleep well. The variety and range of comfort solutions offered in the Oak Tree product range is great. I recommend that customers really take their time and explore what makes them feel most comfortable and at ease. 

I particularly like the semi-contoured position of the <a href="https://oaktreemobility.co.uk/adjustable-beds">adjustable beds</a>, and the variety of mattresses on offer will be highly beneficial to many as it will help you to find the best level of support and comfort. The semi-contoured design enables optimal breathing, a key factor in being able to rest and sleep well. An adjustable bed supports the joints in the back, hips and knees to ease tension and arthritic aches and pains, helping you to feel refreshed in the morning.

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