Did you know that adults between the ages of 26-64 should be getting an average of between 7 and 9 hours sleep a night? However research shows that almost half of us are getting less than a mere 6 hours sleep a night, and it is often disturbed and inadequate.
A good night’s sleep is extremely important for our health, not only is it vital for our day-to-day functioning it could also help to prevent Alzheimer’s and Parkinson’s disease. Too often, we find ourselves relying on our daily Starbucks (okay twice daily…sometimes three times) to get through the morning and mid-afternoon hump, but we could save ourselves a lot of pennies if we simply focused on improving our sleep patterns.
So how can this be done…?
There are a few key steps that could help you to improve your sleep quality and drift off quicker. Just check out these top tips!
Control Your Exposure to Light
How many of us are guilty of taking our phone, laptop or tablet to bed with us? *raises hand*. We would all do better to ditch the technology at least an hour before heading off to the bedroom. The blue light emitted by our gadgets can be extremely disruptive and keep our brains wired rather than winding down for the evening. If possible try and say no to late night television and back-lit devices, instead try listening to music, reading a book, practice yoga or meditate for an hour before you try and go to sleep.
Avoid Sugary Foods
Eating excessive amounts of sugary foods can trigger poor levels of sleep and effect your deep sleep mode as well as restorative stages of sleep. If you feel the need to snack at night time try eating a plant based yogurt, banana or handful of nuts instead. An obvious one, but also try and avoid sugary, caffeine fueled drinks as these can be very detrimental to your sleep. The last thing you want is caffeine in your system to keep you up all night.
Incorporate Exercise into Your Schedule
It has often been proven that people who exercise more during the day actually sleep much better at night. Regular exercise can improve insomnia and sleep apnea, even just a power walk every day can help to improve your sleep quality. If possible, try and walk to work, or if this is not possible then take 10-15 minutes of your lunch break for a walk around the block. Anything is better than nothing and you might just be surprised at the results.
Invest in Your Comfort with Zonesleep
One of the biggest issues for lack of quality sleep is an uncomfortable bed, and it’s understandable! Mattresses are not a cheap purchase, so instead why not invest in a quality mattress topper to transform the comfort of your current bed? At YCB Magazine we’ve been lucky enough to road test the Zonesleep mattress topper which has quite literally changed our lives! This mattress topper is created using a unique 3D spacer fabric which offers a revolutionary new way to sleep.
Unlike memory foam, the spacer fabric is breathable, washable, anti-microbial and anti-allergenic. It also offers instant shape recovery and is lightweight in design. These unique properties make the Zonesleep mattress topper the ideal product for those that want to enhance their comfort, but also for anyone who suffers with backache, neck pain or fibromyalgia. Menopause sufferers can also rejoice, as the topper avoids temperature build up which can help to keep you comfortable all through the night. Toppers start at just £139.99 and can be bought via the website here.
Follow these simple steps and you might just be surprised at the results you receive in return! Just making small adjustments to your lifestyle, and investing in your comfort can go a long way. A good night sleep will give you extra fuel to go about your day and feel refreshed and well rested. Make your eight hours a priority, and don’t be tempted to take your phone to bed with you tonight!
*For a limited time only use code FB20 to receive £20 off your Zonesleep order!