Relax yourself to sleep

Relax yourself to sleep

We know how important it is to get enough good quality sleep each night. Sleep is so much easier when you are relaxed. When you are stressed or anxious you may find that your brain is too busy worrying about things that you have not done, or thinking about things that did not go well in the past, making it hard to sleep. Also, when you are anxious or stressed, your body becomes alert and aroused, also making sleep much harder.

When you are anxious or stressed over a long period your body produces more cortisol, which is our “stress hormone”. Increased cortisol makes us feel extra alert and ready to face any threats. In addition, when you are in an immediate threat situation, your body will produce adrenaline to increase your heart rate and elevate your blood pressure. Increases in these threat and stress hormones disrupt sleep.

What can you do to relax?

There are many things you can do to help you relax and reduce your levels of stress and anxiety.

Take some time and effort to prioritise your bedroom itself. Make your bedroom a place you really want to be Choose natural materials where possible and calm colours – blue is a particularly good colour for a bedroom. Also, make sure that your mattress (from M6 beds!) is really supportive and comfortable so that you feel really relaxed in bed itself. M6 Beds have a wide range and variety of greta mattresses and pillows to choose from. Visit us anytime, simply call to book an appointment for a time that suits you!

If your bedroom is calm and decluttered, then you will feel calmer at bedtime. Do not have piles of paperwork, or dirty laundry in your bedroom as that will only make you think about everything you have not done – increasing stress.

Scents are also a good way to help us relax. Lavender is a well known relaxing fragrance. You  could use a lavender pillow spray, or a diffuser in the bedroom with some lavender essential oils to fill the air with the relaxing smell of lavender. In addition to lavender, there are also other relaxing fragrances such as jasmine, bergamot, valerian and vanilla. This is not a complete list though, as any fragrance you love and makes you feel happy will help you to relax. You could put some of your favourite fragrances in an oil burner and enjoy while you have a long warm bath, or pop a few drops on a tissue under your pillow just before bed.

Relaxation techniques can also help you to sleep better. Slow, deep breathing can be done during the daytime when you are feeling anxious, or at bedtime to help promote sleep. There is a deep breathing technique recommended by the NHS where you breathe slowly in through your nose, and try to fill air deep into your lungs (into your belly), and then breathe out slowly through your mouth. The NHS recommend that you breathe in for a count of 5 and then out for a count of 5, and to continue this for 3-5 minutes.

You can help yourself to be more relaxed at nightime by looking at what you are doing during the day. Exercise is a great way of de-stressing, so go for a run or a brisk walk during the day to help relax tension. Try not to exercise too close to bedtime though. Also, see if there is anything you can do about some of the things you are worried about… get your tax return in early, or call that friend you have been meaning to for ages, so that you feel you have accomplished something by the time you go to bed.

Lastly, make sure that you have a wind down time before you go to bed. If you are working right up until bedtime them you will still be thinking about work stress instead of relaxing off to sleep. Stop working an hour before bed, and read a book or have a warm bath to wind down before you go to bed.

Posted by m6beds in Bed Care, Bed Cleaning Tips, Bedroom, Bedroom Trends, Better Night’s Sleep, Better Sleeo, Bigger Bed, Chill in Bed, COVID19, Get Sleep Fit, Health, Herbs Can Help You Sleep, Invest In A Bigger Bed, Investing in a Bed, M6 Beds, Mattress Care, mattress protector, Mattress Type, Mattresses, Memory Foam Mattress, Pillows, Sleep Better, Sleep Patterns
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 Much Sleep Does An Athlete Need?

How Much Sleep Does An Athlete Need?

While it is a fact that we all need a set amount of sleep to help us function, professional athletes may need even more sleep to be able to perform at their optimum physical capacity.

You have probably heard the stories of football teams being woken up in the early hours at their team hotel by fire alarms and how this may have impacted on their performance in subsequent matches.

The recommended amount of sleep in any 24 hour period is between 7 and 8 hours but there are athletes who claim they can’t function properly on anything less than 10 hours on their days off.

There is a good reason for this. Sleep is actually very important for athletes because it is not only required for recovery between events, but also to build muscle. Without enough sleep, both recovery and muscle and gains in strength and physical performance will be slow at best.

So it is not only professional athletes who benefit from getting enough sleep, even if you are an amateur sportsperson, you are likely to achieve your goals much faster if you place an equal amount of importance on the quality of your sleep.

Posted by m6beds in Athlete Sleep, Athletes, Bedroom, Health, Improve Sleep Patterns, M6 Beds, Mattress Type, Mattresses, Sleep
Ways To Combat Shift Work Sleep Problems

Ways To Combat Shift Work Sleep Problems

Working shifts plays havoc with your body clock particularly when you are new to it. Our human bodies are built to be in sync with our environments and when these environments are changed they can have all sorts of impacts including sleep difficulties if you are awake all night and in bed during the daytime.

Some people may struggle to sleep at all during the day when it’s sunny outside and there is inevitably more noise. There is even a term for those suffering insomnia who work shifts called ‘shift work sleep disorder’.

This sleep problem arises when your natural circadian rhythm is disrupted and there are difficulties flipping the switch to stay awake at night and sleep during daylight hours.

The way to combat sleep issues caused by shift working are largely the same as for other minor sleep problems and include maintaining a healthy diet, getting plenty of exercise and keeping a regular sleep routine. The latter may be difficult however if shifts are always changing as is the case with some shift working jobs.

It can also be beneficial to ensure the room is dark and definitely a good idea to avoid caffeine in the early hours if you will need to get some sleep during the day.

A more practical way to improve the quality of sleep is to invest in a good mattress and a suitable pillow which can make a world of difference to your sleep quality which is as important as the quantity.

Posted by m6beds in Combat Shift Work Sleep Problems, Health, Investing in a Bed, M6 Beds, Mattress Type, Shift Work
Why Snoozing Isn’t A Good Idea

Why Snoozing Isn’t A Good Idea

Getting back into the routine of work after a break can be difficult, particularly when we get used to having a lie in. To counter these effects, people often reach for the snooze button so they can try and recreate that feeling of not having to get up right away.

It could also be said that snoozing has never been so good with unlimited snooze times on phones and alarm clocks to help indulge the habit. Unfortunately, while snoozing might feel good, like any other pleasurable activity it has its drawbacks.

Scientists who have studied the effects of snoozing on our brains and bodies have found that it can hinder rather than help us tackle the day ahead once we have managed to make it out from under the covers.

This is because our sleeping patterns are much better when they are consistent. If you start to meddle with the normal sleep and wake times, this is where problems with sleep can begin.

When we sleep the body prepares itself by dropping the core temperature and other physiological changes that can be disrupted when we dip in and out of sleep while snoozing. This can make us even more groggy when we do eventually get up and mess with all sorts of things like our appetites and future wake up times.

Getting a good night’s sleep should help you avoid needing to reach for the snooze button so it is important to make sure everything is set up right to help you get your full 7 to eight hours including a good quality mattress.

Posted by m6beds in Health, M6 Beds, Snoozing
Old Beds Can Damage Your Health

Old Beds Can Damage Your Health

Why investing in a new bed is good for your health and wellbeing.

The optimum level of sleep an adult requires to be healthy is between 7 and 8 hours – any more or any less can be detrimental to your health, but there are few people who actually manage this on a regular basis.

So what’s the solution?

While much depends on lifestyle factors including, you could take a giant step towards a better night’s sleep with an investment in a new bed!

Many of the health problems caused by old beds relate to mattresses. A good mattress is an essential component of a good night’s sleep and numerous studies have found that sleeping on old mattresses can mean you’re getting less sleep than you should be.

Lack of sleep can lead to all sorts of problems such as stress, obesity, poor memory and you may even find yourself more at risk of having accidents, if you are tired and your reaction times are slow.

The accepted advice is you should change your mattress at least every 7 years and your bed too if it is starting to show its age.
Sleep is as important to us as the food we eat, so an investment in a new bed will always pay you back with far more than you put in.

Posted by m6beds in Buy The Right Bed, Health, Old Beds, Old Beds Can Damage Your Health