7 Ways to Improve Your Sleeping Pattern for Better Quality Sleep

By Adam 11 February 2022

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From health conditions to concentration, getting a good amount of quality sleep is key to staying healthy. So with the importance of good quality sleep clear, what can we do to promote easier, longer and deeper sleep?

In this article, we’ve compiled 7 steps to improve your sleeping pattern and get you back on track to good sleep.

1. Consistent Sleeping Time Makes it Easy to Fall Asleep and Wake Up

Going to sleep and waking up at the same time each day helps your body fall into a consistent routine which makes it easier to fall asleep and wake up each day. Before long, this routine will set your sleeping pattern making it even easier to sleep and wake at the same time each morning. It may be hard at first, but getting your body used to when to fall asleep and when to wake up.

2. A Healthy Diet and Not Eating Before Bedtime Helps Your Drift Off Easier

While we can’t exactly say cheese makes you dream, we can say that a big meal before bedtime can make it difficult to fall and stay asleep. Not only can lying down after eating cause nighttime heartburn, it can also lead to insomnia. Ensure you’re leaving at least 2-3 hours between your last meal and bedtime to play it safe. You can also try and more regularly eat foods that contain high levels of tryptophan, a substance that can help promote sleep. Foods high in tryptophan include chicken, beef, tofu, eggs, beans, milk and turkey. No wonder we could do with a nap after our Christmas dinner. Speaking of which…

3. Limited Naps and Better Organised Naps Mean Better Sleep at Night

Naps throughout the day can make it more difficult to fall asleep in the evening. It’s recommended to keep any naps throughout the day under 30 minutes in order to avoid it affecting your sleep during the night. When we sleep we move through various sleep stages. If a nap is only five or so minutes, researchers say it’s too short for us to move through any sleep stages to produce any sort of benefit. Whereas naps that last too long - over half an hour - can be enough for us to enter a deep sleep. Waking up from this deep sleep can leave you drowsy and groggy for up to an hour. The ideal nap duration for adults is between 10 and 20 minutes. Nap early to ensure it doesn’t affect sleeping at night, set an alarm so you can still be productive and relax comfortably.

4. Regular Exercise can Help Your Body Relax and Fall Asleep Easier at Night

A healthy body promotes healthy habits. Studies suggest that getting exercise during the day can make it much easier for your body to slip into ‘rest mode’ and fall asleep. Be careful to exercise no less than two hours before bed though, as this could keep you awake and energised for longer!

5. Limit Caffeine, Nicotine and Alcohol to Promote Better Sleep

Alcohol can act as a sedative, often making it easier for you to fall asleep but wake frequently without getting a true good night’s rest. Caffeine and Tobacco can often have the opposite effect, keeping you awake for longer and causing a more restless sleep. Caffeine can stay in your bloodstream for up to 10 hours after it is consumed, and decaf isn’t much better since it still contains a lot of caffeine. Try limiting your intake of caffeine and nicotine throughout the day and avoid drinking coffee and drinks high in caffeine past 3pm.

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6. Sleep Comfortably to Help You Drift Off for a Good Night’s Rest

Everyone has different preferences in sleeping positions, but it’s important to ensure you are using the right kind of mattress that suits your sleeping position. When it comes to selecting a mattress that’s best for you there are a lot of complex things to consider - from your preferred sleeping position, firmness and supportiveness through to weight, height and allergies. For more information on how to best select the right mattress for you, subscribe to our newsletter where we share sleep tips, news, offers and buying guides for all things sleep.

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7. A Sturdy Sleep Can Help Your Sleep Easier and for Longer

Ensuring a sturdy bed frame is key to getting a good night's sleep. Flimsy bed frames can creak and wobble. Ever woken up after a sense of falling? Wobbly bed frames can cause small sensations that are similar, stopping you from entering a deep and regenerative sleep. A sturdy bed means you’ll feel more grounded, promoting more comfort and relaxation during sleep. Check out our range of platform beds - handmade in the UK with the highest quality materials to give you the best night sleep.

It’s estimated that we spend a third of our lives asleep. Whether it’s good or bad sleep is up to you. When it comes to investing in your own wellbeing, there’s nothing better than ensuring you are sleeping right. Check out our range of durable wooden beds and start sleeping better today.

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