Spring is just around the corner, and many of us are already looking forward to the warmer weather and brighter evenings.
The clocks go forward on Sunday 25th March, and while lots of people welcome the beginning of British Summer Time, the time change can make life more difficult for those who struggle with getting to sleep or staying asleep.
If this sounds like you, you’re not alone. In fact, up to a third of Britons will experience insomnia at some point in their lives. We’ve put together our top tips to help you drift off easily, no matter the weather.
Establish a bedtime routine
Consistency is key! Going to bed at a similar time each night helps your brain and body clock get used to sleeping at certain times. It’s a good idea to begin the process of winding down a few hours before you want to go to sleep. Breathing exercises, relaxation CDs, or just reading a few chapters of a good book are all great ways to relax before bed. If you really can’t sleep, don’t lie in bed tossing and turning. Instead, get up and do something relaxing until you feel tired.
Limit screen time
Do you reply to texts, watch television, or browse the internet on your tablet before bed? The artificial blue light given off by screens and gadgets can disrupt your brain’s natural ‘wind-down’ mechanism. Turning off screens and putting away gadgets an hour before you want to fall asleep helps your brain realise that it too needs to switch off for the night.
Make sure your bed is comfortable
A comfortable, supportive bed with a good quality mattress can make the world of difference to your sleep.
“An adjustable bed allows us to get into a more comfortable position.” – Samantha Shann, occupational therapist
Samantha Shann, an occupational therapist, says: “An adjustable bed allows us to get into a more comfortable position. So for some people with swollen legs or poor circulation, being able to raise their feet might give them less swelling, which will enable them to have more function the next morning.
“If they have breathing problems, or chest problems, or even back aches, just raising their upper body to a slight angle can allow them to get a much more comfortable night’s sleep.”
Have a warm bath
Having a bath before you go to bed helps your body reach an ideal temperature for sleeping. For an even more relaxing experience, you could try adding some essential oils to your bath water.
Snoring – or something more sinister?
Sleep apnoea is a relatively common condition, but it can lead to interrupted sleep. Symptoms occur while you are sleeping, and include loud snoring, noisy and laboured breathing, and repeated short periods where your breathing is interrupted by gasping or snoring. It’s more common in men than women, and you’re at an increased risk if you’re over 40. If you’re concerned you may have sleep apnoea, it’s best to see your GP.
Don’t just take our word for it!
At Oak Tree Mobility, we pride ourselves on offering a range of mattresses to go with all of our adjustable beds. We also offer a choice of headboard and a selection of different materials, to make sure you get a bed that suits you and your home. Watch the video below to find out how an adjustable bed transformed Mrs Kirk’s life.
With the right bed, you’ll be able to get a great night’s sleep, night after night.