The Sleep Experts


How a consistent night time routine can improve overall sleep

There’s no simpler way to put it – a good night’s sleep does us a world of good. From improved memory, concentration, energy levels and even overall mood, it goes way beyond simply feeling well-rested. In fact, the benefits are not just psychological ones, there’s also multiple biological benefits to a good night’s sleep including weight control, improved immunity levels and even, increasing your life span. However, getting more than just the odd good night’s sleep here and there is the tricky part. Like everything, it takes practice. Developing a consistent nightly routine will help your mind and body unwind and can result in restful night sleep.

Red alarm clock

Developing a healthy routine

Consistent sleep/wake schedule

Get in and out of bed at the same time, every day. Like when a puppy sees his lead and knows it’s time for a walk, you’ll train your body to start winding down at night and naturally wake up in the morning. We all know at least one person who never needs an alarm clock – this is one of the main reasons why.

Make preparing for bed enjoyable

Have a healthy bedtime snack, a warm shower or a long bath. You can even do some simple exercise before bed. Incorporating 5 minutes of gentle yoga to your nightly routine will relax your body and mind, and can have major benefits on your overall sleep. No matter your preference, adding any of these to your routine will make you feel relaxed, comfortable, satisfied and ready for bed.

Woman practicing yoga on mat

Things to avoid in your routine

Avoid stimulants

Anything that stimulates your brain or body can sabotage your bedtime routine. It’s best to steer clear of action-filled movies, stress-inducing activities, and any endorphin-inducing social media sites. It is equally important to avoid any caffeinated drinks, alcohol or tobacco.

Turn off the tech

The use of mobile phones in the bedroom is quickly becoming one of the biggest reasons why 10-30% of the world’s population have trouble sleeping. The blue light emitted from mobiles, laptops and e-readers interfere with your natural sleep rhythm. Just like the morning sun, looking at screens activates photoreceptors in the brain and boost alertness.


Enhance your sleeping environment

The best way to relax in the bedroom is to create a calming, ‘sleep-friendly’ environment. By removing clutter from your bedroom, you eliminate unnecessary distractions and allow your mind to stay clear before getting into bed. Adjusting the temperature and lighting to a mild and warm setting will help to relax your senses, making it easier to fall asleep. Another way to create a relaxing sleep environment is through aromatherapy and noise-cancelling machines. Soft scents paired with peace and quiet will help you drift off to sleep.

Invest in a quality mattress

The quality of the sleep you get is heavily linked to the quality of the mattress you’re sleeping on. A good night’s sleep on a quality mattress will increase your focus during waking hours, reduce stress and improve blood pressure and productivity. Considering you spend an average of 3,000 hours a year on your mattress, they are a worthwhile investment.

It’s important to consult an expert when trying to decide the best mattress to invest in. High-quality mattresses can be made with a variety of materials and tailored to suit your individual needs. Quality mattresses offer a variety of benefits ranging from improved sleep for asthma sufferers to reduced back pain. You want to be sure the mattress you select will properly support your body with no discomfort or pressure on the hips, shoulders, ribcage or ankles.

Better sleep might be just a call away

Slowly developing a nightly routine could be the solution to getting a good night sleep. With consistency, you can start to see an improvement in overall health. However, the foundation of a restful sleep lies in the quality of the mattress.  With over 30 years providing expert sleeping solutions for customers across the country, The Natural Sleep Company can help you find whatever you need to know. You’ll find a host of great solutions and advice on our main blog and our team of dedicated experts are standing by to help you in any way they can.