Family Health

5 Tips to Help You Sleep Better

5 real tips to get a better night's sleep.

If you have small children, you’ll know that getting a good night’s sleep is incredibly important and also ridiculously elusive. It doesn’t matter how tired they are, it almost seems inevitable that you’re going to get asked for a glass of water or followed into bed at 2am in the morning. We’re just moving into the realm of toddlers and graduating out of the baby phase, so at the moment I’d consider myself an expert on existing on very little sleep. Because I never know when I’m going to get woken up and with a son who thinks that 2am is time to start throwing the toys around, 4am is for climbing out of the cot and 6am is all the lie-in he needs, I’ve learned to maximise the time I have and value a good quality night’s sleep.

Even if you don’t have kids, odds are you’ve experienced sleepless nights. These are my five tips for how you can get a good quality restful night and make the most of the uninterrupted hours you have, no matter how few those are.

5 Tips to Help You Sleep Better

5 Tips to Help you Sleep Better. Get a better quality night's sleep and make the most of the time you have!

Have a night time routine

It’s tempting to stay up late talking to friends, drinking a glass of wine, playing games, watching netflix, writing your blog or even catching up with the housework on the weekend (hopefully not too much of the last one!). It is after all, one of the few times we have that the kids are actually quiet and out of the way. But staying up late can affect your sleep cycle and make it harder to fall asleep or make you feel groggier in the morning, even if you had a lie-in and got the same amount of hours. Ever slept until 10am but felt worse for it? Scientists have figured out that the body actually releases melatonin differently if you go to bed at a different times, throwing off your circadian rhythm. If you are staying up later than usual, make sure you still drink loads of water as being dehydrated can lead to a restless sleep and a fuzzy head the next morning.

For the best quality sleep, try to go to bed at approximately the same time every night.

5 real tips to get a better night's sleep.

Make sure you have the right mattress and bed

Did you know that the National Sleep Foundation says that a mattress should be replaced every 5 – 10 years? If your sleep quality is degrading around the 5-7 year mark you should replace it! You may also want to consider replacing a mattress earlier than that as your body changes – if you have weight changes or are experiencing aches and pains, this could be because you now need a different firmness of mattress. The right mattress is absolutely critical to a good night’s sleep, but doesn’t have to break the bank with loads of new mattress deals on Groupon right now. Additionally, if you just want to adjust an existing mattress, you may find a mattress topper a very small cost for a significant increase in sleep quality. I bought a new mattress online a few years ago at a fraction of the cost of my local bed shop and love it, so I’ll definitely be doing the same when it needs replacing.

If you look at your mattress and see there is a slight sag where you sleep, you can also get a bonus from rotating or flipping your mattress. It’s usually recommended to do this every 3 to 12 months to even out the usage.

The bed frame is important too – not only is it stylish but different frames have different bases which can affect the mattress and how firm it is. Broken slats can cause sagging so it’s worth checking your bed and making sure everything is in good condition. You can get a wide range of beds from Bed Guru, including Divan bases, Wooden Beds, Metal Beds, Adjustable beds and more!

Relax before going to bed

Get rid of the screens. Put that paperwork down. Stop doing the ironing. You need to relax and unwind. If your mind is thinking about what’s on social media, the meeting you have at work tomorrow or how your friend is going to see your messy living room tomorrow, you’re never going to get to sleep. We all have thoughts and worries, but you need to be able to set them aside and get to sleep so that you can wake up as fresh as possible and actually tackle these problems head on. For me, a bath and then doing a jigsaw puzzle or reading a book relax me before going to bed. You’ll have your own hobbies and things that help you unwind. Prioritise them and do not take that laptop into the bedroom to finish a bit of work before going to sleep! It’s also a good idea to clear your room of clutter and make it a nice, tidy and relaxing space. It’s also a good idea to clear your room of clutter and make it a nice, tidy and relaxing space. If you have Divan Beds there is extra storage to put clutter away, or just ensure you have a place for everything.

I use an aromatherapy diffuser and a lavender sleep spray that help me unwind right before sleep as well.

Check your pillows

Pillows can be just as important as a mattress yet how often do we really look at our pillows and buy new ones? Do you just grab the first ones you see in a supermarket or really think about the ones you need? The right pillow can really affect sleep quality as it can affect your neck, back and even the temperature of your body. Your standard polyester or synthetic pillow has a lifespan of 6 months to 2 years. When I found that out I had a good think and realized some of my pillows were 5 years and older. It’s worth investing in a good pillow and now I’ve found the ones that suit me best, I do get a better quality sleep and don’t wake up with an aching or sweaty neck.

Share the burden

If all else fails and someone has to get up at 2 o clock in the morning, talk to your partner about sharing the burden and make sure you’re both working together as a team, with no resentment on either side. If you have a close friend or family member who you can rope in to help out, don’t hesitate to ask them. I’m very lucky in that my husband is a really hands-on dad and helps out at night even if he has work the next morning, but I often hear from mums who say their partner can’t help because he has to go to work the next day and it’s their job to look after the baby at night. You have to be mentally alert and physically able to take care of your children the next day as well, so you really need to both share when necessary. When my son was very little and waking every few hours at night or sometimes not sleeping at all, I’d get my mum to come and watch him whilst I had a nap in the day!

5 real tips to get a better night's sleep.

Hopefully these five tips have helped you. Sometimes all it takes is us sitting down and really evaluating our sleep routine and habits. Some things are unavoidable – like the baby waking up, but there are other small changes that can really make a difference. If you have any tips for other parents who might be frantically scouring google for ways to get a better night’s sleep (and for me, 4 hours last night), please leave them in the comments!

Note that this post contains collaborative and affiliate links.

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  • Reply June September 20, 2018 at 7:52 am

    I have 5 children so I think my quest for sleep will be eternal. Good tips but at this rate I will be waiting for retirement.

  • Reply RapunzelBed June 7, 2023 at 4:57 pm

    The Rapunzel Bed is a bed frame model that is often associated with the fairy tale princess Rapunzel. While I don’t have access to specific details about a particular Rapunzel Bed model, it is typically designed with a whimsical and enchanting aesthetic inspired by the story of Rapunzel.

    Characteristics of a Rapunzel Bed may include:

    Canopy Design: The Rapunzel Bed often features a canopy or a four-poster design, creating a sense of romance and elegance. The canopy may have fabric drapes or curtains that can be tied back or left to cascade around the bed.

    Ornate Details: The bed frame may incorporate intricate details such as carvings, scrollwork, or decorative elements that add to its fairy tale charm.

    Feminine Accents: Rapunzel Beds are often designed with feminine accents, such as curved lines, delicate patterns, or floral motifs. These details contribute to the overall princess-inspired aesthetic.

    Soft Upholstery: The headboard and sometimes the footboard of a Rapunzel Bed may be upholstered in soft and luxurious fabrics, such as velvet or satin, to enhance comfort and add an element of luxury.

    Size Options: Rapunzel Beds are typically available in various sizes, including twin, full, queen, and sometimes even king, to accommodate different mattress sizes.

    It’s important to note that the specific design details and availability of the Rapunzel Bed may vary depending on the manufacturer or retailer offering the product. If you are interested in purchasing a Rapunzel Bed, I recommend researching and contacting furniture retailers or exploring their websites to find options that match your preferences and desired style.

  • Reply Panama Divan Bed September 4, 2023 at 11:57 am

    A Panama Divan Bed typically refers to a type of bed frame and mattress combination. The term “divan” originally comes from the Persian word “devan,” which means “couch” or “sofa.” In the context of a bed, a divan bed typically consists of two main components:

    Base or Frame: The base of a divan bed is usually a sturdy wooden frame covered with fabric. This base often contains drawers or storage space, making it a practical choice for those who need extra storage in their bedroom. The base can come in various styles and colors to match your bedroom decor.

    Mattress: The mattress is the top part of the divan bed where you sleep. It’s important to choose a mattress that suits your comfort preferences (e.g., firm, medium, or soft) and any specific needs (e.g., orthopedic support). The mattress is placed on top of the divan base.

    Panama fabric refers to the type of fabric used to cover the divan base. It’s a durable and often textured fabric that is commonly used for divan beds. Panama fabric is known for its resistance to wear and tear, making it a practical choice for furniture upholstery.

    When you see the term “Panama Divan Bed,” it typically indicates a divan bed with a base covered in Panama fabric. However, the style and features of divan beds can vary, so it’s essential to check the specific details and options available when shopping for one. These beds are popular for their combination of comfort, storage, and aesthetics, making them a common choice for bedrooms.

  • Reply Kingston Divan Bed September 4, 2023 at 2:31 pm

    The “Kingston Divan Bed” is a type of bed that combines the classic divan bed design with elements of luxury and comfort. While specific details may vary depending on the manufacturer or brand, here are some general features and characteristics associated with a Kingston Divan Bed:
    Divan Base: Like all divan beds, the Kingston Divan Bed consists of a base made of a sturdy wooden frame and a platform to support the mattress. Divan bases are often designed to offer ample support for the mattress and are divided into two or more sections for easy transportation and installation.
    Upholstered Headboard and Footboard: A key feature of the Kingston Divan Bed is the inclusion of an upholstered headboard and, in some cases, a footboard. These upholstered components are often designed for both aesthetics and comfort. They can be padded for extra comfort and upholstered in various materials, such as fabric or leather.
    Choice of Upholstery: Kingston Divan Beds typically offer a range of upholstery options, allowing you to choose from different materials and colors to match your bedroom decor and personal preferences.
    Storage Options: Many Kingston Divan Beds come with built-in storage drawers within the base. This feature is particularly useful for optimizing space in smaller bedrooms or for organizing bedding and other items.
    Customization: Depending on the manufacturer or retailer, Kingston Divan Beds may offer customization options, including the choice of mattress type, firmness level, and additional features such as built-in massage functions or USB charging ports.
    Sizes: Kingston Divan Beds are available in various sizes to accommodate different room dimensions and sleep preferences, including single, double, king, and super king sizes.
    To find a Kingston Divan Bed and to get specific information about available models, customization options, and pricing, I recommend visiting furniture stores or websites that specialize in bedroom furniture. Additionally, you can contact manufacturers or retailers directly to inquire about their Kingston Divan Bed offerings. Reading customer reviews and ratings can also provide valuable insights into the quality and comfort of the bed.

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