Media Centre > Heritage Bed Company
15th February 2010
10 secrets for a good night’s sleep
Above: A well-made supportive mattress is critical to getting a good night's sleep. Photo: Heritage Bed Company.
Trouble sleeping? You’re not alone: according to polls conducted by US organisation the National Sleep Foundation, over half of adults experience one or more symptom of insomnia at least a few nights a week.
Insomnia, which is Latin for “no sleep,” is the inability to fall asleep or remain asleep. Insomnia is also used to describe the condition of waking up not feeling restored or refreshed.
“We spend a third of our lives asleep, but when sleep patterns are disrupted it can be extremely stressful,” said Nick Horn of the Heritage Bed Company.
“Lack of sleep can cause poor concentration levels, irritability and a reduced capacity to make decisions. Fortunately there are lots of things that people can do to improve their chances of falling asleep - and staying asleep through the night.”
Here, the Heritage Bed Company’s Nick Horn reveals his 10 tips for a good night’s sleep.
- Have a routine
Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Tempting as they are, lie-ins will disturb your natural sleep cycle.
- Avoid caffeine
Caffeine is a stimulant which can stay in your system for many hours, interfering with falling asleep and preventing deep sleep. So steer clear of sources of caffeine such as coffee, cola drinks and non-herbal teas, especially in the evening.
- Create a restful bedroom
Your bedroom should be kept for rest and sleep and it should be as quiet and dark as possible. Avoid turning your bedroom into a high-tech entertainment centre with televisions and stereos as this can over-stimulate you just when you should be relaxing.
- Make sure your mattress is comfortable
It’s difficult to get deep, restful sleep on a bed that’s too soft, too hard, too small or too old. After three to five years even top quality mattresses start to decline, particularly if they haven’t been looked after properly. Most mattresses need turning regularly to ensure even wear and tear.
- Take regular exercise
Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. But not too close too bedtime or it may keep you awake!
- Check your bed
You might have a brand new mattress, but if the bed that supports it has seen better days then you’re going to be in for an uncomfortable night. We always recommend you buy base and mattress together because the two are designed and manufactured to complement one another in terms of support.
- Don’t overindulge
Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night. Alcohol is also a diuretic, which means it encourages you to urinate (never welcomed during the night). Drinking is also more likely to lead to snoring, which can restrict airflow into the lungs. This reduces oxygen in your blood which disturbs your sleep and contributes to your hangover.
- Is your bed big enough?
People don’t buy large enough beds. 75% of all double beds are still the standard 4ft 6in/135cm wide double - yet this is plainly not room enough for two adults to sleep comfortably together without disturbing each other. Upgrading to the next size, a 5ft/150cm king size, whilst it takes up very little extra bedroom space, makes a considerable difference!
- Relax
Try to relax before going to bed.. Have a warm bath, listen to some quiet music, do some yoga - all help to relax both the mind and body. Your doctor may be able to recommend a helpful relaxation tape, too. Deal with worries or a heavy workload by making lists of things to be tackled the next day.
- Don’t worry about it
If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again - then go back to bed.
If you would like more advice about choosing a bed, visit www.heritagebeds.co.uk or call 0117 9442388.
ENDS
Images
High resolution images for print use can be downloaded here.
Notes to Editors
The Heritage Bed Company is the retail arm of Enchanted House Beds: the only factory in the world still using Victorian hand-casting methods to produce the finest traditional brass and iron beds. Working with original designs, the Heritage Bed Company offers a unique service producing each bed to individual requirements. The authentic cast knuckle fixings create a bed that will last lifetimes and will become an antique of the future.
The Heritage Bed Company’s range of iron and brass beds is complemented by a superb range of mattresses, wooden beds and bedroom furniture. The company has showrooms in Bristol and Wadebridge, Cornwall. Beds and accessories can also be purchased online from www.heritagebeds.co.uk
Bristol 182-186 Cheltenham Rd, Bristol, BS6 5RB. Tel: 0117 9442388
Shop closed Sun & Mon.
Wadebridge 1 Egloshayle Rd, Wadebridge, Cornwall, PL27 7JZ. Tel: 01208 813366
Shop closed Sun & Mon. Only metal beds & selected mattresses in Cornwall shop.
Media Contact - PR on behalf of the Heritage Bed Company.
For more information and images contact: Jim Michell at Barefoot Media.
Telephone: +44 (0)1208 895089 Email: jim@barefootmedia.co.uk |
