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Top 10 sleep tips for a perfect night’s sleep

in front of world sleep day (Friday, March 17), expert Hannah Shore also revealed that falling asleep while watching TV isn’t necessarily a bad thing.

She said: “You have all heard blue lighthow this can interfere with your sleep and you should turn off the phone at least an hour before going to bed, but this is not the case for everyone.

“Blue light isn’t always bad, and most devices come with an Eye Comfort Mode setting that replaces those harsh blue tones with softer yellow tones.

“What we’re seeing is content that does more harm.

“When we watch the news or watch something that makes us nervous, our bodies get tense and produce wakeful hormones like cortisol.

“Instead of watching overly addictive and intense happy valleyit makes you think “just one more time”, so it’s best to watch something you’ve seen before, such as a rerun friendor a relaxing program.

It follows a poll of 2,000 adults commissioned by Premier Inn to the market pull Awareness Week (March 13-19) offers many ways to make your bedroom a more relaxing environment, including getting new pillows (34%), new mattresses (29%) and blackout curtains (25%) I found that you are trying .

And having a good grasp of the basics, like bedding, can greatly improve the quality of your rest, says Shore, who works with Premier Inn in partnership with Silentnight.

She said: “How you sleep predicts the thickness of your pillow.

“Forward and backward sleepers need thinner pillows, while side sleepers need thicker pillows to fill the gap between their ears and shoulders.

Another simple solution to better sleep is to wear the right nightwear and be aware of what you eat and drink two hours before bed.

“Pajamas are loose and light, and bed socks promote blood circulation and help cool the body,” says Hannah.

“Large meals should be avoided late at night, as digestion raises body temperature when it should cool.

“Also, be careful what you drink, because caffeine can block receptors in the brain, making your body think you’re not tired.

“Alcohol acts as a sedative during the first stages of sleep, but then as a stimulant, making the rest of the night’s sleep light and fragmented.

“Many non-alcoholic beverages are high in sugar, which can also make you sleepy.”

While more than half (52%) of those surveyed believe that a messy bedroom affects their sleep, 57% use a “floor robe” that they toss their clothes on the floor each night without hanging them up.

Also, a quarter do not make their beds in the morning. As a result, 28% of people jumped out of bed to do last-minute tidying up and were afraid they’d have to get out.

Hannah Shore adds: By keeping your underarms clean, you can relax and fall asleep. ”

OnePoll also found that 7 out of 10 people surveyed claimed that a poor night’s sleep had a negative impact on their mood. 52% of people can’t remember the last time they had what they called a perfect night’s sleep. More than three-quarters (76%) admit that if they had a really good night, they would feel like new people.

Simon Ewins, Managing Director of Premier Inn, said:

“Hannah’s tips help you create a space that helps you achieve quality sleep, which in turn benefits your daily life.

“Sleep Awareness Week is a great time to take a look at our bedroom space and assess whether we’re getting the best rest we can, or if there’s anything we can do to improve it.

“Our rooms are designed so that everyone has different options for their sleeping habits.”

Sleep expert Hannah Shore’s top 10 bedroom tips for better sleep:

  1. TVs and devices: Technology is never bad. If you’re using your device before bed, you can also use it in Eye Comfort mode to play calming sounds, listen to podcasts, or help with certain breathing techniques. Avoid viewing content such as news that causes tension and promotes wakefulness hormones.
  2. socks: Bed socks promote blood circulation and help cool the body. Ideally, your body temperature should naturally drop a few degrees to get quality sleep.
  3. Clutter: Banish Floor Drobe! A cluttered bedroom can be stressful to the mind, and stress is sleep’s worst enemy. It is very useful for
  4. pillow: Finding the right pillow that supports your sleeping position is a must. If you sleep on your back or side, you will need thinner pillows. Side sleepers will need a thicker pillow to fill the gap between their ears and the edge of their shoulders.
  5. Dark light: Try to keep the light level in your room low by using bedside lamps instead of bright ceiling lights when you go to bed. to help
  6. bright light: The bright light when the sun rises too early can easily wake you up by telling your body to stop producing sleep hormones. , blackout blinds or curtains, or an eye mask.
  7. work: We often bring work to bed to remind ourselves of what we need to do the next day, or check emails when we should be asleep. This can cause our minds to work over time, have a hard time switching off, and as a result have trouble falling asleep. Get a dedicated workspace and, if possible, a desk to separate work and sleep.
  8. comfortable: Comfort is essential for a good night’s sleep. From different types of pillows, adding a new mattress or a padded mattress topper can improve your sleep comfort. Some hotel chains (such as Premier Inn) sell beds and bedding. This is a great “try before you buy” opportunity.
  9. Bed sharing: Sharing a bed is great. Cuddling can help you relax and relieve stress. However, the number one cause of sleep disruption is your partner’s disturbance, so make sure you have the right conversations and make each other’s sleep a priority. Separate beds and bedrooms are more common than you might think.
  10. Winddown routine: As we grow older, it’s easy to forget the importance of a proper relaxation routine that allows your mind and body to switch off from everything that happens throughout the day. Our bodies need time to relax. By doing so, you stop producing all of the hormones that promote wakefulness and let your body know it’s time to sleep.

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