Month: May 2019

Tips for getting some sleep if your partner snores

Sleeping in the same bed as someone who snores can cause significant sleep disruption and annoyance.

Getting into bed with a loved one and cosying up under the covers for a good night’s sleep should be relaxing and comforting, unless of course your significant other is a snorer.

Whilst most people can still function ok after one or two nights of disrupted sleep, if constant thunderous snoring is keeping you awake night after night it will begin to drive you to despair.

Whilst disrupted sleep is very irritating, it can also have more serious effects on your health and wellbeing, so it’s very important to find a solution that helps you to get more sleep if your partner snores.

Here are a few ideas to get you started.

Ear plugs– Soft foam ear plugs may be your first port of call. You can purchase cheap sleep-specific ear plugs that are soft and comfortable when you lie against them, you’ll hardly feel that they’re there and they should dim the racket to a more bearable level.

Background noise– Some people swear by white noise machines and other background noises to help them to get to sleep. Whilst adding more noise into the mix may seem counterintuitive, background noises like white noise play at a soothing, consistent frequency that can help mask the sound of snoring and give you an alternative noise to focus on.

Go to bed earlier– If you struggle to get to sleep because of your partner’s snoring it may help to go to bed earlier than them. With a head start, you can get to sleep before the noise begins.

Help them try to stop snoring– Often, there is a reason why someone snores. Work with your partner to experiment with different lifestyle changes to see if their snoring can be cured or reduced.

Sleep separately– If all else fails then it’s not worth damaging your health and wellbeing over sleeping in the same bed. Continue to work on finding the root cause of your partner’s snoring and sleep in separate beds in the meantime. Don’t forget to set aside alternative times in the day for spending much-needed quality time together.

Posted by m6beds in M6 Beds, Mattress Type, Mattresses, Memory Foam Mattress, Sleep, Sleep Better, Sleep Distruption, Snoozing, Snoring

Napping dos and don’ts

Follow these simple dos and don’ts to start getting more out of your daytime naps.

If you’re feeling sleep deprived, napping can help to aid relaxation and combat fatigue, improving your mood and performance for the rest of the day ahead. That is, if you’re doing it right.

Follow these simple napping dos and don’ts to start feeling the full benefit of your naps.

Napping dos

Nap for less than 30 minutes– Power napping is the way forward! Usually you will find that if you keep your naps less than 30 minutes long you will wake up feel refreshed, bright-eyed and bushy tailed. Any longer and you increase the risk of suffering from sleep inertia, where you wake up feeling disorientated and groggy.

Nap in a relaxing environment– Always try to find somewhere cool, comfortable, dark and quiet where you can lie down for your nap. This will help you get good quality sleep and wake up feeling relaxed. Drawing the curtains in your bedroom is the best option.

Nap in the early afternoon– We tend to naturally feel more tired in the early afternoon just after lunch, so this is a great time to nap if you’re going to! Any earlier and you may struggle to get to sleep and any later and your nap could interfere with getting to sleep at night.

Napping don’ts

Nap after 3pm– Napping after 3pm is usually a bad idea as it can interfere with your ability to get to sleep at night. If your naps start to impact your sleep at night, then it will only increase your fatigue the next day and so the cycle continues.

Nap for too long– Waking up at the wrong point of your sleep cycle can really backfire, making you feel groggy, grumpy and worse than you did before the nap. Keep your naps under 30 minutes long where possible, and if you do feel like you require a longer nap then aim for around 90 minutes as this is roughly the length of a complete sleep cycle.

Posted by m6beds in Choosing The Right Mattress

How to deal with a child that hates bedtime

Most children will go through a phase at some point in their lives where going to bed seems like the worst thing in the world.

As an adult, it’s hard to imagine how the prospect of getting into bed could possibly be so terrible, but the world is an exciting place for children and lying in bed is boring!

If you’ve come to dread the nightly battle of bedtime, try implementing some of the tips in this blog for a more peaceful approach.

Change the time– If your child is taking a long time to get to sleep or becoming overly upset about bedtime, it could be because they’re going too early or too late. Try adjusting bedtime by 15 minutes at a time until you find a time that suits your child. Different children have different sleep needs, and when we get overtired the body releases more of the stress hormone cortisol which can make it difficult to fall asleep.

Change the routine– If your current routine isn’t working, change it. Perhaps you’re not giving your child enough quiet time to wind down before bed, or maybe introducing a bath at bedtime would help to relax them, or perhaps you simply need to change the order of the routine.

Be positive about sleep– If your child hates bedtime then it’s important to remember to speak positively about sleep and going to bed and never use it as a threat or punishment. Speak to your child about the benefits of sleep and try rephrasing “it’s time for bed” with something like “let’s go and have a cuddle and read a story”.

Create a bed your child loves – Work with your child to create a sleep environment that they enjoy to spending time in. Invest in the bunk beds,princess canopy, or Thomas the Tank Engine bed they’ve always wanted. Try using a star projector, glow in the dark stars for the ceiling, a new duvet set, or a CD of soothing sounds or music. It’s worth giving whatever it is that makes your child look forward to getting into bed a try, as it could help to break the negative association with sleep.

Be consistent– Once you’ve found a routine or technique that seems to work, stick with it consistently so that your child always knows what to expect.

Posted by m6beds in Bedroom, Better Night’s Sleep, Buy The Right Bed, Children Bedtime Stories, M6 Beds, Mattress Type

Foods to eat for a good night’s sleep

A few tweaks to your diet could help you to start nodding off quicker and sleeping more soundly.

Poor quality sleep can leave you feeling fatigued, irritable and demotivated during the day, and over time can even begin to affect your overall health and wellbeing.

With over one third of the UK population suffering from insomnia, it’s important to understand what can be done to naturally encourage a sound night’s sleep.

Just a few of the lifestyle changes that can be made to improve sleep include exercising regularly, creating a comfortable sleep environment, sticking to a sleep routine, and eating foods that promote sleep.

So, which foods should you be adding to your diet, and how do they help you to sleep better?

Some foods have relaxing properties that help to calm our minds, others contain sleep-inducing hormones that perform processes in our bodies that help us to nod off and get a good night’s sleep.

Sleep-inducing foods

Here are a few of the best foods to eat with your evening meal to promote a good night’s sleep.

Nuts – Nuts like almonds and walnuts are an excellent source of the sleep-regulating hormone melatonin. Almonds also contain magnesium, which is said to improve sleep quality and is often recommended to those that suffer from insomnia.

Warm milk – Milk contains the amino acid tryptophan as well as the hormone melatonin. Your body turns tryptophan into a B vitamin called Niacin which is then used to create serotonin, a chemical that is involved in sleep regulation. There is also psychologically something very comforting and relaxing about a warm mug of milk before bed.

Herbal tea – If you can’t face warm milk, try a soothing mug of herbal tea instead. Chamomile, valerian root and passionflower tea are all said to have particularly relaxing properties.

Fruit – Kiwi fruits and tart cherry juice both have high melatonin and serotonin content. Bananas are also a good source of tryptophan.

Starchy carbs – Some studies have shown that eating starchy carbs with your evening meal can help you to fall asleep faster.This is thought to be because eating them boosts production of tryptophan and serotonin.

And the top foods to avoid?

Foods and drinks containing caffeine and sugar should be avoided too close to bedtime as they can energise you, leaving your mind racing and your eyes wide open.

Drinking alcohol in the evening should also be avoided because although it may help you conk out quicker, it often results in a disrupted night’s sleep.

Posted by m6beds in Foods to avoid, Invest In A Bigger Bed, M6 Beds, Mattress Type, Mattresses, Memory Foam Mattress, Sleep-inducing foods