September is renowned for being a month of busy agendas and many stressful changes, especially for adults.
With returns to work following annual leave and the new school year starting, it can be difficult to maintain a regular bedtime routine – which as a result, increases levels of tiredness and significantly impacts stress levels.
Sleeptember, the awareness month organised by The Sleep Charity aims to combat this, by helping to raise awareness of the benefits of sleep, as well as share advice on how to ensure you get the best night’s sleep possible.
Silentnight, the UK’s most trusted sleep brand, understands the importance of maintaining a healthy sleeping pattern, helping adults to get that all important eight hours of sleep a night.
Hannah’s top tips for finding and maintaining the perfect sleep routine for you:
- Maintain A Constant Sleep/Wake Time Throughout The Week
It can be difficult to stick to a regular sleeping pattern, however after a while of going to sleep and waking up at a similar time, the body will start to naturally produce the right hormones at the right time of day, meaning it becomes easier to fall asleep during the night and wake up in the morning.
- Get Outside During The Day
Exposure to daylight, especially in the morning, helps the body to stop the production of the sleep hormone, melatonin. A continuous product of melatonin can cause a prolonged feeling of tiredness, making it important to make sure exposure to daylight is part of each morning to allow for a fresher more awake feeling during the day.
- Avoid Anything Too Stimulating Just Before Bed
Whether it’s scrolling through social media or doing a last-minute online shop, using technology before bed does not benefit sleep health. The variety of content readily available on our devices and across the internet stimulates our awareness and can promote the body to start producing energy-inducing hormones, such as serotonin and cortisol.
- Wind Down In The Evenings
Having a substantial wind down routine will help the mind and body relax, while transmitting signals to the brain letting it know that it’s time to sleep. Some of the most common methods to help the mind switch off include meditation and reading, however it’s all about finding what works for the individual. Make sure to also avoid any exercise for a couple of hours before going to bed, eating a large meal and taking a hot bath, as these can all result in an increased body temperature, which make falling to sleep more difficult.
- Create The Right Sleep Environment For You
There are three main elements to consider when creating the right sleeping environment for you. Temperature, lighting, and comfort. Make sure the bedroom is cool enough for you to fall asleep, as the core body temperature needs to drop a couple of degrees to make falling asleep easier.
Exposure to the wrong type of light at the wrong time can have a negative impact on the quality of sleep. Ensure the bedroom is dark enough to avoid any unnecessary disturbances throughout the night.
There is nothing worse than sleeping on an uncomfortable mattress. Whether the preference is hard, medium, or soft, find the mattress that delivers maximum comfort every night. It’s also important to select a range of top-of-bed products that cater to your needs, so every night’s sleep is a perfect one.
To view a wide range of products that can help with maintain the perfect bedtime routine, visit: https://www.silentnight.co.uk/
