Deep sleep is one type of sleep-cycle that we go through during the night, as well as REM sleep. When we have a ‘deep sleep’ our brain waves slow down and our body gets some much-needed recovery time from our day’s pursuits. Since this part of the sleep process is for healing our body and mind, it’s vital that we get enough of it each day.
Adults need 7-9 hours of sleep, of which 10-15% will be spent in deep sleep. The less sleep you’re getting overall, the less time you’ll be spending getting that essential recovery time.
No Caffeine Before Bed
One of the key mistakes we make as part of our daily routine is drinking too much caffeine before bed. It’s understandable, we’re British, we love a cup of tea. But caffeine’s connection to sleep problems is well evidenced. If you’re a chronic coffee drinker, cut caffeine out at least six hours before you go to bed. So if your bedtime is 11pm, that means no caffeine after 5pm.
Also, even though it’s called ‘decaf’ tea, there are still small amounts of caffeine in it. So be conscious of that if you’re substituting in the later hours! If you struggle to sleep, cutting out caffeine six hours before bed should be the first step.
Get a Better Mattress
If you’re struggling to sleep, when did you last get a new mattress? The fact is, an old and lumpy mattress might not be meeting your needs for sleeping. If you have an uncomfortable bed, it could keep you awake at night.
You’re looking for a breathable hybrid mattress that’s good for your body and will help you sleep better at night. We’ve all had the experience of melting into a hotel bed, with their big comfy mattresses and high-quality bedding. But you can replicate that feeling at home too.
We spend an average of 6-8 hours in bed every night, so your mattress should be something you spare no expense on.
Keep a Regular Bedtime Routine
Making sure you have a consistent schedule around sleep can also benefit you in getting a better night of dreaming. That means getting up at roughly the same time every day, and going to bed at the same time too.
You can also develop a bedtime routine, like going for a hot bath before bed, and relaxing by reading a book or doing something that isn’t too strenuous on the mind.
Buy Comfortable Bedding and Pillows
Following on from our previous point, luxurious and silky bedding can help you sleep better too. Old sheets and duvet covers can get scratchy, and bobble up the more that they’re washing. That means they’ll itch against your skin and won’t be comfortable to lie against.
Whereas updating your bedding to something so sumptuous it gives you a sensational sleep is worth doing. You’re looking for fabrics like linen, cotton, but you can even get bamboo bedding that’s soft against the skin and perfect for a good night’s sleep.