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How to Get A Perfect Night’s Sleep

22nd December 2014

Due to the stressful and sometimes chaotic day-to-day activities of modern life, it is becoming increasingly difficult to get a decent night’s sleep on a regular basis, yet ever more important to get one to keep up with all the rushing around we are having to do. Getting enough sleep is not only important for our ability to work and function properly throughout the day, but also vital to our bodies’ cell repairing capacities and melatonin production; the science behind what makes us bright eyed and bushy tailed on a day-to-day basis. Though our sleep patterns change throughout our lives, with newborn babies needing up to 20 hours sleep each day where adults may only need 7-9, it is still vital that you establish a regular and consistent sleeping pattern to feel as well as you can. We’ve come up with a few helpful tips on how you can get that perfect night’s sleep, night after night.

Turn off those gadgets

With the ever-increasing popularity of TV, computer, tablet and phone screens becoming a commonplace fixture in our bedrooms (and even right next to our pillows!), we are unknowingly exposing our eyes to bright lights which arouse our senses, waking us up and making it tricky to sleep once we eventually do turn them off. To avoid this, try turning the gadgets and screens off at least an hour before you plan to go to bed.

Stay in the dark

As humans, our natural sleeping clocks mean that, as oppose to being nocturnal, we are programmed to sleep through the night. This means that, in order to sleep, a certain level of darkness is required. Make sure any light is blocked out by wearing a sleep mask, keeping all lights off and having proper curtains. The best solution is the blackout blind, which – when fitted – completely blocks out all light from the outdoors, ensuring you get a deep sleep, uninterrupted by light at different times of the night and the next morning.

Dampen the noise

Noises, like light, serve to awaken our senses, which in turn makes it difficult for us to truly switch off and get a good night’s sleep. Though some people are able to sleep with a little background noise, most benefit from complete silence in their sleeping environment; something achievable through wearing foam earplugs and turning off any TVs, radios and other gadgets that may emit noise. Double glazing is also a good solution to keep the noise out if you live in a particularly busy area. If you do enjoy a little background noise, try calming classical music to relax you.

Watch what you eat (and drink!)

What you eat and drink in the evenings, and earlier in the day, can seriously impact how well you sleep at night. Overeating at dinner time can leave you feeling uncomfortable and unable to sleep, so ensure your evening meal is easily digestible and an appropriate portion size. Eating and drinking high-sugar, and high-caffeine produce can leave you feeling very awake, making it difficult for you to get to sleep until well into the small hours. Cut down on food and drink containing high levels of sugar and caffeine to avoid this, opting instead for herbal teas, decaffeinated drinks and sugar-free bedtime snacks.

Be savvy about napping

Though tempting during particularly busy days when a window of opportunity becomes available, try to avoid napping too close to bedtime or too frequently throughout the day. Though restorative to your body and mind, you may well feel too refreshed and awake to sleep at your usual bedtime. If you need a nap during the day, keep it between 20 minutes and half an hour, as this will stop you from falling into a deep sleep which is harder to wake from and may leave you feeling groggy. As well as this, try not to nap after 6pm, as since this may be close to your bedtime, it will be difficult to sleep properly when you do turn in for the night.

Keep your bedtime consistent

Although extremely difficult, one really helpful tip is keeping your bedtime the same each night, where and when you can. By maintaining a consistent bedtime, your body will ‘learn’ that this is the time at which it feels most tired and is ready to sleep.

At UK Blinds Direct, we provide high quality, fitted blackout blinds to our customers, helping them keep their rooms dark at any time of the day of night, creating a relaxing sleeping environment. For more information, contact our friendly team of experts today – we’ll be happy to help.