Unlocking the Secrets to a Restful Night's Sleep

For many that elusive restful night's sleep seems nigh-on impossible to achieve. With that in mind, we’ve created this guide that’s designed to help you master sleep. Here, we explore different strategies you can use to help you achieve a better night’s sleep – and you’ll be pleased to know that there’s no suggestion of counting sheep from us too.

From establishing consistent sleep schedules to creating a sleep environment that’s conducive to rest and relaxation, we’ll give you all the need to know info on sleeping to feel rejuvenated. Whether you suffer with persistent insomnia or simply want to improve your sleep quality, we’re on hand to help you unravel the secrets to a truly restful night's sleep.

1. Prioritise Consistent Sleep Schedule

The first thing to address on your mission to achieve restful sleep is the task of establishing a consistent sleep schedule. Much like the rising and setting of the sun creates a natural rhythm for the earth, a regular bedtime and wake-up time helps to establish the rhythm of your internal biological clock. Consistence helps to regulate your circadian rhythms, which in turn signals to your body when to anticipate sleep.

2. Create a Relaxing Bedtime Routine

As bedtime draws closer, it’s important to protect time to properly wind down. Your bedtime routine serves to signal the body that it's time to start shifting gears and slowing down in preparation for sleep. As such, it’s best to engage in activities that help to relax our minds and bodies — reading a book , taking a warm bath, or practicing mindfulness exercises are all great examples of relaxing activities. The main objective here is to gradually transition from the hustle and bustle of the day to a state of relaxation which will help you not only fall asleep faster but also experience a more restorative sleep too.

3. Optimise Your Sleep Environment

Your bedroom is also conducive to determining a better sleep quality too. You sleep setting needs to be a haven of calm. Cool, dark, and quiet bedrooms are naturally better at promoting sleep.

Comfort is another important consideration too. A comfortable mattress and pillows that are tailored to your personal sleep preferences can have a positive influence on your overall sleep experience. In customising the perfect sleep haven, you’ll better pave the way for a night of undisrupted rest and recovery.

4. Be Mindful of Your Diet

That well-used phrase "you are what you eat" rings true where sleep is concerned too. And so, monitoring your diet becomes a key step on the road to optimising our sleep quality . Caffeine and nicotine can have a negative impact on our sleep patterns and so, it’s advisable to limit your intake in the hours leading up to bedtime. Some may also find that steering clear of heavy or spicy meals close to bedtime can help to prevent discomfort and indigestion. This could also be effective in helping you achieve a better night's sleep too.

5. Regular Physical Activity

Exercise is a fundamental pillar of a healthy lifestyle. But the impact of exercise on sleep quality in general is also notable . Regular physical activity can actually contribute to more restorative sleep experience in general too. But something to remember is that timing does matters. Intense workouts too close to bedtime could actually have the opposite effect than that you’re trying to achieve. Vigorous exercise should be completed earlier in the day, leaving enough time for your body to wind down gradually as bedtime approaches. Discover more about the magic of exercise for sleep in the blog post written by our Sleep Expert Dr Sophie Bostock.

6. Manage Stress and Anxiety

The demands of modern life often come hand-in-hand with stress and anxiety. And unfortunately, neither are great when it comes to achieving a quality night's sleep. Integrating stress-reducing techniques into your daily routine – or even your bedtime routine – can be a great help. Whether it's mindfulness, meditation, deep breathing exercises, or even a touch of  bedtime yoga, including mindful practices in your bedtime routine can soothe the mind and help to promote a more restful sleep.

7. Limit Naps

A well-timed nap may be great for those seeking an occasional energy boost. But excessive napping or taking a nap late on in the afternoon has the potential to interfere with night time sleep. If you find yourself needing a nap, short durations earlier in the day are best. And by short durations, we mean 20-30 minutes tops!

8. Monitor Your Bedroom Clock

The persistent ticking of the hands of a clock can make those already struggling with sleep even more anxious. What’s more, repeatedly checking the time can also fuel stress. This can in turn lead to a cycle of sleeplessness. Some tricks you can try to minimise sleep disruptions caused by a clock are to turn it away or placing it out of sight. This small but mighty adjustment may help to let go of the need to constantly track the passing minutes.

9. Consider Sleep-Friendly Supplements

Sleep-friendly supplements might be of help to those looking to try and optimise their sleep. Melatonin (a key hormone that helps to regulate sleep-wake cycles) is a popular choice amongst those turning to supplements to promote a better night’s sleep. However, anyone considering supplements should really seek advice and guidance from a healthcare professional.

10. Evaluate Your Mattress and Pillows

The quality of your mattress and pillows come together to create the very foundation of a great night’s sleep. Sleeping on an uncomfortable or worn-out mattress can lead to back pain and discomfort, which can lead to sleep disruptions. What’s more, pillows that are lacking in support can also lead to restless nights. To avoid your sleep hardware impacting your sleep quality, we recommend you’re your regularly assess the condition of your mattress and pillows. Being proactive in replacing these essential sleep accessories as and when needed will ensure that your stay comfortable and supported night after night. Make sure you get a mattress with the correct comfort rating for your individual needs too . If in doubt, our experts in store will be on hand to answer any questions you may have and our SleepPro technology can help to match you with your ideal sleep solutions.

11. Seek Professional Help When Needed

Persistent sleep problems may require the expertise of a healthcare professional or sleep specialist. Sleep conditions such as sleep apnoea , insomnia, or restless leg syndrome will usually require personalised interventions. If you find that your sleep issues persist even after implementing lifestyle changes, you should book an appointment with your GP. Your General Practitioner can complete a thorough evaluation or refer you to a sleep expert. This can help you to learn more about the underlying issues that are disrupting your sleep, and a treatment plan can be prescribed.

12. Mind Your Lighting

Light is fundamental when it comes to regulating our circadian rhythms . Exposure to natural light during the day helps to synchronise your internal clock with the external environment. To optimise your circadian rhythm, dim the lights in your living space as bedtime draws closer. This helps to tell your body that it's time to start winding down for the night. Minimising use of electronic devices that emit blue light can also help in the lead up to bedtime. This type of light can interfere with your body’s natural production of melatonin.

13. Be Aware of Your Liquid Intake

Hydration is vital in promoting good health. But the timing of our liquid intake matters for anyone hoping to optimise their sleep. Drinking large amounts of fluids too close to bedtime can lead to sleep-disrupting bathroom trips during the night. While staying hydrated is important, you may wish to consider reducing the amount of liquid you intake in the hours leading up to bedtime if bathroom trips during the night are keeping you from sleeping through.

14. Stay Consistent on Weekends

For those looking to improve their sleep, it’s important to understand why consistency is key. Maintaining a consistent sleep routine does extend to weekends too. Though it may be tempting to treat yourself to late nights or enjoy a lazy lie in on a Sunday now and again, you also need to understand that irregular sleep patterns can disrupt your circadian rhythm. We recommend trying to keep a consistent bed time and waking up time all week long. And yes, that does include the weekends! Doing so will help to cement your circadian rhythm and promote better sleep quality all-round too.

Our Conclusion: How to Achieve a Restful Night’s Sleep

The importance of a good night's sleep is not going away. Modern lives are busy any while we’re not always able to prioritise restful nights, protecting time for sleep is integral. And with our step by step guide above, achieving a revitalising night's sleep is within reach.

Apply the tips we’ve laid out and improve your sleep quality not just for a night, but for good. Whether it’s caffeine, bathroom trips, a racing mind, or anything else that’s preventing you from getting a good night’s sleep, address the issues now.

And when it comes to finding a better sleep solution, we’re always here to guide you in the right direction. With our expanse of bedding, mattresses, and bed frames to choose from, finding the right fit for your needs at Bensons is easy. Pop into your local store to try out our SleepPro technology , or give our customer care team a call for some friendly and helpful advice.