How to sleep better when you’re going through the menopause

How to sleep better when you’re going through the menopause

Hot flushes, sweating, and insomnia are just some of the uncomfortable symptoms of the menopause that can disrupt sleep.

Sleepless or disrupted nights can have a negative effect on your health and wellbeing, so it’s important to do everything you can to create a comfortable sleep environment during the menopause.

Here are just a few ways to keep cool and ward off discomfort from hot flushes during the night.

Wear light and airy clothing to bed–Whilst it may be tempting to sleep naked to keep cool, wearing the right clothing can actually keep you feeling more comfortable when a hot flush strikes. This is because if you sweat when you’re naked, the sweat will remain on your body and bed sheets, and when it cools you will be left feeling damp and clammy. If you wear loose fitting clothing made from natural or specialist materials, the clothing can wick the sweat away from your body to keep you feeling dry and comfortable all night.

Choose bedding in natural materials– Avoid bedding made from cheap, synthetic materials. Instead, invest in bedding made from 100% cotton or silk, these materials are softer, cooler and more breathable. Allowing air to circulate and keeping your body cooler during the night.

Avoid alcohol and caffeine before bed– Both alcohol and drinks containing caffeine can disrupt sleep, so it’s best to avoid drinking them as much as possible, particularly in the evening. Alcohol can actually cause night sweats, so drinking it before bed could also trigger a hot flush.

Keep your bedroom cool–Keep your bedroom at a cool and comfortable temperature by ensuring the heating goes off well before you head to bed. During the hotter months, keep your curtains or blinds drawn in the day to prevent the sun heating up the bedroom and open your window in the evening before bed to get some cool air circulating.

Invest in a high quality, temperature-regulating mattress – As well as your pyjamas and bed sheets, your mattress also plays a big part in how hot you feel in bed. Investing in a good quality mattress can help to regulate your temperature and keep you feeling cool during the night. Reflex foam mattresses and mattresses with a natural filling like cotton, silk, mohair or horsehair can be particularly effective at helping you to regulate your body temperature.

For further help choosing a mattress and bedding that will keep you cool and comfortable at night. Give our team of experts here at M6 Beds a call on 01270 879 379.

Posted by m6beds in Bedroom, Buy The Right Bed, Health, Hot Weather, Improve Sleep Patterns, Investing in a Bed, M6 Beds
How to get a good night’s sleep in hot weather

How to get a good night’s sleep in hot weather

With glorious days of sunshine comes sticky, uncomfortable, and restless nights. Here’s how to get a good night’s sleep during a heatwave.

During this July’s record-breaking hot temperatures, some parts of the country soared to a roasting 38.5 degrees Celsius.

As we’re more accustomed to milder summer weather here in the UK, many of us were feeling sweaty, uncomfortable and tired after hot, restless nights tossing and turning in bed.

Very hot temperatures put us at risk of dehydration, overheating, heatstroke, and exhaustion, so it’s important to take precautions to keep cool.

Use the tips in this blog to create a comfortable sleep environment and keep cool at night to help you stay rested and refreshed during the hot weather.

  • Keep the curtains or blinds in your bedroom drawn throughout the day to keep the room cooler.
  • Drink plenty of water during the day and keep a glass of water by your bedside.
  • Avoid exercising within 3 hours of going to bed.
  • Have a cool shower or bath just before bed to lower your body temperature.
  • Turn off electrical devices in your bedroom.
  • Open your bedroom window when you go to bed, but not before, to keep out hot air.
  • Keep a spray bottle by your bedside to spritz your face with cold water if you wake up hot and sweaty.
  • Wear cotton night clothes.
  • Sleep with a thin sheet over you.
  • Turn on a fan.
  • If you have a fan, put a pan of ice in front of it to cool the air it’s circulating.
  • Sleep with a hot water bottle filled with ice and water.
  • Invest in a mattress with a natural filling.

High quality mattresses with natural fillings can keep you cool during the night and help your body to regulate its temperature. Cotton, silk, mohair, and horsehair fillings are particularly effective at keeping you cool whilst you sleep.

Give our team here at M6 Beds a call on 01270 879 379 to find out more about any of our mattresses.

Posted by m6beds in Hot Weather, Hot Weather Sleep Hacks, Investing in a Bed, M6 Beds
Would I benefit from an electric adjustable bed?

Would I benefit from an electric adjustable bed?

If aches and pains make it difficult to get a good night’s sleep, then you could benefit from an adjustable bed to gain extra control over your sleeping position.

Here at M6 Beds we stock a range of high quality electric beds that can help those suffering with aches, pains and more serious health problems to get a restful night’s sleep.

What is an adjustable bed?

Electric beds consist of different sections that can be adjusted to help find a comfortable and supported sleeping position.

By adjusting the bed’s different sections, you can effectively mould the bed to the shape of your body, relieving pressure points and providing optimum support to reduce aches, pains and fatigue.

The sleeping position most suited to you will depend on your individual health problems or areas of discomfort. A few of the most popular positions include lying with the feet raised, the head and feet raised, or in the contour position to support the curve of the back.

What health problems can an adjustable bed aid?

Whilst the benefits of an adjustable bed can be enjoyed by anyone, they can be particularly helpful for those being kept awake at night be aches, pains and health problems.

A few common problems that feel the biggest benefit of an adjustable bed include:

Back problems– When you lie on a flat mattress, there are areas of your back that are not supported, causing pressure points and unnecessary strain.  Adjusting the shape of your bed can help to provide even support to minimise and ease discomfort and help you get a good night’s sleep.

Mobility problems– If you have mobility problems, an electric bed will make it easier and less painful to get in and out of bed. Simply raise the back and feet section of the bed to a more upright position before swinging your feet down to the floor.

Swollen legs or feet– Raising the foot section of your bed can provide temporary relief from swollen feet and legs for a more comfortable and refreshing night’s sleep.

You may also benefit from an adjustable bed if you suffer from any of the following:

  • Acid reflux and heartburn.
  • Neck and shoulder tension.
  • Circulation problems.

Find out more about our range of adjustable beds and how they could help you to start sleeping more soundly by giving a member of our team here at M6 Beds a call on 01270 879 379.

Posted by m6beds in Bed Buying Tips, Bed Care, Bed Size, Buy The Right Bed, Choosing The Right Mattress, Electric adjustable bed, Improve Sleep Patterns, Investing in a Bed, M6 Beds, Make a Bed, Mattress Care, Mattress Type, Memory Foam Mattress, Pillow Choice, Pillows, Right Pillow
M6 Beds – Tips for creating an inviting and homely guest room

M6 Beds – Tips for creating an inviting and homely guest room

Help guests to get a good night’s sleep when staying in your home by creating an inviting and homely guest room.

Make guests in your home feel welcome by putting some thought into how you furnish and decorate your guest room.

With a few simple changes you can transform the space from box room to comfortable and relaxing retreat.

Maximise space– If like many people, your guest room is a little on the small side, be space-conscious when furnishing and decorating it. Use the tips in our blog ‘How to gain more space in a small guest room’ to make a small room feel more spacious.

De-clutter– Apart from what’s tidied away into storage behind closed doors, only leave visible decorative items and essentials. Keeping your guest room tidy and minimal will make it feel fresh, airy and relaxing.

Invest in a comfortable bed– Chances are that your guests will be asleep during most of the time that they spend in your guest room, so its worth investing in an inviting and comfortable bed. If you’re not ready to invest in a new bed, then a mattress topper could provide guests with some extra comfort in the meantime.

Indoor plants– Indoor plants don’t only look beautiful, they also refresh and oxygenate the air, creating a fresh, comfortable and healthy environment.

Be generous with pillows and blankets– Help your guests to get a comfortable night’s sleep and wake up feeling refreshed by offering a selection of blankets and pillows. Depending on personal preference and the individual’s sleeping position, different guests will prefer different pillows so provide a variety of firm and soft pillows. Some people may feel the cold more than others too, so add some cosy blankets for layering up on the bed if needed.

For help and advice choosing a suitable bed for your guest room, give our team here at M6 Beds a call on 01270 879 379 and we will be happy to help you.

Posted by m6beds in Bed Buying Tips, Bed Care, Bed Size, Bedroom Trends, Buy The Right Bed, Good Investment, Guest Bedroom, Homely guest room, Look After Your Bed, M6 Beds, Mattress Type, Mattresses, Memory Foam Mattress, Right Pillow
How to gain more space in a small guest room

How to gain more space in a small guest room

If your guest room is very small, it’s important to plan carefully before furnishing the room to get more from the space you have.

Use the tips in this blog to gain more space in your small guestroom and create an inviting and cosy space for visitors.

Choose the right bed– Consider your requirements carefully and shop around for the right bed for your guestroom. The right option will largely depend on the size and shape of the room in question. Day beds and guest beds are generally no bigger than a single bed, with the option to extend them into a double bed when needed. This provides you with more floorspace when the bed isn’t in use. If you choose a day bed you also gain a comfortable and attractive space to sit and relax when the room is not being used by guests. If storage is your issue, then an ottoman bed provides plenty of storage underneath the bed base, making excellent use of otherwise wasted space.

Multi-purpose furniture– Gain more space by investing in multi-purpose furniture rather than multiple pieces of furniture. Choose a bedside table with shelving or a cupboard underneath, a storage chest that doubles as a seat, and a bed with storage space.

De-clutter– Keep your guest room minimal and free from clutter to maximise space and create a relaxing atmosphere.

Be clever with storage– Be smart with the space you have by arranging furniture to minimise wasted space. Buy furniture that fits snugly into the room or invest in custom-built furniture. If you are left with any small gaps between furniture try to make use of them by installing shelves on the wall, a tall and narrow table or storage unit, or simply an attractive basket for storage. Make use of your wall space by adding shelving for storage. Be careful to keep your shelves looking tidy and avoid filling them with clutter.

Use mirrors– Whilst mirrors don’t give you any physical extra space, they are effective at creating the illusion of space in a small bedroom.

To find out more about any of our guest room beds, or to discuss your requirements in detail with one of our experts, give our team here at M6 Beds a call on 01270 879 379.

Posted by m6beds in Buy The Right Bed, Choosing The Right Mattress, Guest Bedroom, M6 Beds, Make a Bed, Mattress Care, Mattress Type, Mattresses, Memory Foam Mattress, Pillow Choice, Pillows, Right Pillow, Sleep, Small guest room
How much sleep do children need?

How much sleep do children need?

Children who are very drowsy during the day or behave excessively irritable or emotional may not be getting enough sleep.

These are just a few of the commonest signs of sleep deprivation in children. Other signs can include hyperactivity, trouble concentrating, falling asleep during the day, difficulty waking up in the morning, and clinginess.

Sleep is extremely important to your child’s growth, health, and development, and the amount of sleep that they will need as they grow is constantly changing, so it’s important to keep adapting their bedtime accordingly.

Below you can find the recommended hours of sleep required by children of different ages according to the National Sleep Foundation.

Newborns (0-3 months):14-17 hours
Infants (4-11 months):12-15 hours

Toddlers (1-2 years):11-14 hours

Pre-schoolers (3-5 years):10-13 hours
School-aged Children (6-13 years):9-11 hours

Teenagers (14-17 years): 8-10 hours
Young Adults (18-25 years): 7-9 hours

Every child’s requirements will be slightly different, so these times should be used as a rough guide only.

Your child needs both the right amount of sleep and good quality sleep. If you find that they are taking a very long time to get to sleep, waking up very early, or suffering with disrupted sleep, then you need to work out what’s causing their sleep problems.

Consider changing the time your child goes to bed, changing their sleep environment, or implementing a bedtime routine to help them wind down before bed to get a more peaceful and restful night’s sleep.

If your child fights sleep, try using the tips in our blog how to deal with a child who hates bedtimeto tackle the bedtime struggle.

Here at M6 beds we stock a variety of comfortable beds and bunk bedssuitable for children. Get in touch with our team of experts by calling us on 01270 879 279 to discuss your requirements in more details and find out more about our products.

Posted by m6beds in Buy The Right Bed, Children Bedtime Stories, Investing in a Bed, Kids, Kids Sleeping Patterns, Look After Your Bed, M6 Beds, Make a Bed, Mattress Type, Mattresses, Memory Foam Mattress, The Right Mattress
Why you need to banish technology from the bedroom now

Why you need to banish technology from the bedroom now

Make this one simple change in the bedroom to start enjoying better quality sleep every night.

Watching your favourite tv show, playing video games, or catching up with social media late in the evening could be having a serious effect on your quality of sleep.

Having a digital detox during the hours before bed will not only improve your sleep, it could also have a positive impact on other areas of your life too.

How does technology negatively effect sleep?

Blue light – Your body’s circadian rhythm is largely controlled by light. Exposing yourself to too much of the blue light emitted by technology late in the evening can confuse and disrupt this natural rhythm, making us feel alert when we should be getting sleepy.

Stimulation – Whether you’re playing a video game, watching a film, or scrolling through Instagram, each of these activities are highly stimulating for your brain. Stimulating activities trigger our bodies to release the stress hormone cortisol which speeds up heart rate and keeps us feeling alert, making it more difficult to get to sleep when we turn the lights out.

Distractions – We live in a world of constant distraction with the ping of notifications constantly coming through on our mobile phones, tablets, and laptops. The urge to keep checking what we’re missing on our emails, favourite news channels and social media is strong. By keeping technology out of the bedroom, you remove the temptation to keep refreshing Facebook or reading work emails, allowing yourself the time you need to effectively wind down before bed.

Benefits of banishing technology from the bedroom

Health and wellbeing– Sleep is extremely important to our health and can affect weight, immunity, mental health, sex drive and fertility. Lack of sleep has also been linked to increased rates of diabetes and heart disease.

Digital detox time– Removing technology from the bedroom will force you to find things to do to before bed that don’t require screens. Reading, yoga, and meditation can all be excellent ways to relax, and without technology you can give whatever you choose to do your full concentration.

Relationships– Removing technology from the bedroom fosters better human interaction, giving you a chance to spend time with loved ones without the distraction and lure of constant mobile phone notifications. Check in with each other, find out about one another’s days, and have meaningful and intimate conversations to strengthen bonds and improve relationships with those you love.

Posted by m6beds in Bed Care, Buy The Right Bed, Improve Sleep Patterns, Invest In A Bigger Bed, Investing in a Bed, M6 Beds, Make a Bed, Make Your Bed In The Morning, Mattress Care, Mattress Type, Mattresses, Memory Foam Mattress
Mobile phone apps to aid sleep

Mobile phone apps to aid sleep

Need some help falling asleep and staying asleep? These four popular mobile phone apps could provide you with the answer.

Whilst spending a lot of time looking at your phone’s screen before bed is not a good idea, switching on one of these apps could be beneficial.

None of these four apps require excessive screen time as they use audio to aid relaxation and promote a restful night, so turn one on, put your phone face down, and slip away into a peaceful slumber.

Headspace– The Headspace app makes meditation easy and accessible for everyone. Using short guided meditation sessions, users can learn simple techniques to help with relaxation and stress relief. These general techniques can be combined with the app’s ‘sleepcasts’ to help you wind down and relax for a restful night’s sleep.

Pzizz– This app has been designed using the science of psychoacoustics – that’s the psychology of how we perceive sound and its physiological effects.  The app offers a unique selection of ‘dreamscapes’, these are audio files containing a mixture of music, sound effects and voiceovers to help you to relax, fall asleep quickly and stay asleep. As well as a sleep mode, Pzizz also has a separate nap mode.

White Noise Lite– Static white noise plays at a consistent volume and frequency to aid relaxation and block out other distracting noises that may otherwise keep you awake. This simple white noise app allows you to choose from a selection of different static and ambient sounds to help you to fall asleep faster and enjoy an undisrupted night’s sleep.

Sleep Cycle– The Sleep Cycle app uses sound technology to track your sleep and provide you with an intriguing detailed analysis of your sleep pattern and quality. It also includes an ingenious alarm clock which will only wake you when you enter a light sleep phase, allowing you to wake up gently and feeling refreshed.

Posted by m6beds in Bed Care, Bed Size, Buy The Right Bed, Choosing the right pillows, Improve Sleep Patterns, Invest In A Bigger Bed, Investing in a Bed, M6 Beds, Make a Bed, Mattress Care, Mattress Type, Mattresses, Memory Foam Mattress, Pillows
How to makeover your bed without replacing it

How to makeover your bed without replacing it

Makeover your bed to fall in love with it all over again.

We’ve all done it before, daydreamed longingly about the warm, soft, enveloping embrace of our bed.

If you feel like you and your bed have drifted apart recently, it’s time to mix things up in the bedroom.

Here are a few simple ideas for making over your bed and regaining that spark.

Change your bed’s headboard

If you’re tired of the way your bed looks but don’t want to invest in a full new frame, changing your headboard is an inexpensive way of completely changing its aesthetics.

Whether you’re looking for a bold upholstered headboard, or a more minimal metal or wooden one, here at M6 Beds our team can help you to choose the perfect style.

Change your mattress or add a topper

If you’re more concerned about comfort than aesthetics it could be your bed’s mattress that’s letting you down. Get rid of an old or uncomfortable mattress and invest in a brand new one that suits your requirements for luxurious comfort.

Mattresses come in all different shapes, sizes and materials these days including open coil, pocket spring, natural filling, memory foam and medical grade foam. Choosing the right type of mattress for you will make a significant difference to your comfort and quality of sleep.

If you can’t afford a new mattress at the moment, then an inexpensive mattress topper could provide you with some added comfort in the meantime.

Invest in new bedding

New bedding can have a positive impact on both your comfort and your bed’s visual appeal. Select bedding made from high quality materials in a design that complements your bedroom’s décor. Bed sheets made from natural materials like Egyptian cotton, bamboo and silk tend to be more breathable and cooling than manmade materials and softer, smoother and more luxurious against the skin.

For help and advice with making over your bed, get in touch with our team here at M6 Beds by calling us on 01270 879 379.

Posted by m6beds in Buy The Right Bed, Improve Sleep Patterns, Invest In A Bigger Bed, Investing in a Bed, M6 Beds, Make a Bed, Mattress Care, Mattress Type, Mattresses, Memory Foam Mattress
Creating the perfect environment for a good night’s sleep

Creating the perfect environment for a good night’s sleep

Making a few simple changes to your bedroom could help you to sleep more soundly and improve your health and wellbeing.

A good night’s sleep has countless benefits, it can improve your mood, keep you healthy, and help you to perform at your best during the day.

Use the tips in this blog to turn your bedroom into the perfect environment for falling asleep fast and sleeping more soundly.

Comfortable mattress and bedding

On average, we spend one third of our lives in bed, so it’s worth investing in a good quality mattress to make the space as comfortable and inviting as possible.

Take the time to figure out which mattress and bedding best suits your sleeping style and requirements to ensure that you are properly supported and comfortable whilst you sleep.

Choosing the right mattress and bedding will not only help you to get a better quality of sleep, it can also help to improve your posture and reduce stiffness, aches and pains.

Remove technology

Gadgets and technology don’t have a place in the bedroom. Not only can using electronic gadgets immediately before bed stimulate our minds, making it more difficult to get to sleep. The blue light emitted from screens can also disrupt our natural circadian rhythm by suppressing our body’s production of melatonin, causing a disrupted night’s sleep.

Add blackout curtains

Keep your bedroom as dark as possible to help to regulate your body’s circadian rhythm and improve the quality of sleep you’re getting. Reducing both natural and artificial light can help you to achieve the optimum amount of sleep, leaving you feeling alert and rested the next morning.

Make it quiet

Making sure that your bedroom is quiet can help you to fall asleep faster and sleep more soundly. Eliminate unwanted noise from your bedroom by banishing technology that could emit noisy notifications or annoying whirring or buzzing sounds. If noises that are beyond your control are keeping you awake, try using a white noise machine to block out distracting sounds. White noise machines play at a consistent frequency and volume which many people find soothing.

Improve your quality of sleep by speaking to one of our experts here at M6 beds about which of our mattresses can provide you with the highest level of comfort. Give our team a call on 01270 879 379 and we’ll be happy to help.

Posted by m6beds in Bed Buying Tips, Investing in a Bed, M6 Beds, Make a Bed, Mattress Type, Memory Foam Mattress