5 Tips For Healthy Sleep

Tyron Cosway
28th August 2018 in Know How

Did you know that we spend about a third of our lives sleeping? Maybe a bit more if you include those lazy Sundays… It sounds like a lot of time that we spend in the land of dreams. Obviously sleep isn’t a waste of time, it’s when a lot of critical functions happen for optimum health and wellbeing. When we’re awake, our brains take in a large amount of information and we need to solidify and consolidate these into memories. Just like a computer, before this can happen the information needs to be processed and then stored; the perfect opportunity for this is when we’re asleep.

Of course, sleep isn’t just to help us consolidate loads of information. The Sleep Council says that sleep is key to looking and feeling our best. Beauty sleep is actually a thing…

Waking up on the wrong side of the bed is also a thing. I for one, am not the most pleasant of people if I haven’t had a good night’s sleep; it affects my mood, concentration levels and overall awareness. Did you know that 27% of Brits experience poor quality of sleep on a regular basis? [The Great British Bedtime Report]

What then should we be doing to have a healthy night’s sleep?

Follow a routine

We’re creatures of habit whether we like it or not – so when it comes to sleep a routine can help. You might not go to bed at exactly the same time every night, but having certain actions that you perform as you get ready for bed can actually start signaling to your body that bedtime is approaching. For example:

  • Put your pyjamas on
  • Read a chapter or two of a good book in bed
  • Have a warm glass of milk
  • Dim the lights (this happens automatically in a Real Smart Home)
  • Start processing the day’s thoughts by jotting them down in a diary
Many of us have TVs in our bedroom, but catching up on an episode or two of Game of Thrones certainly doesn’t help as part of a bedtime routine. Your body needs to be able to identify your bedroom as a place of relaxation and sleep.

Follow a routine

We’re creatures of habit whether we like it or not – so when it comes to sleep a routine can help. You might not go to bed at exactly the same time every night, but having certain actions that you perform as you get ready for bed can actually start signalling to your body that bedtime is approaching. For example:

  • Put your pyjamas on
  • Read a chapter or two of a good book in bed
  • Have a warm glass of milk
  • Dim the lights (this happens automatically in a Real Smart Home)
  • Start processing the day’s thoughts by jotting them down in a diary

Many of us have TVs in our bedroom, but catching up on an episode or two of Game of Thrones certainly doesn’t help as part of a bedtime routine. Your body needs to be able to identify your bedroom as a place of relaxation and sleep.

Pay attention to what and when you eat

A healthy lifestyle and a healthy diet go hand-in-hand for a healthy night’s sleep. A balanced diet with lots of fruit and vegetables is key (I heard once you should aim for at least five a day). The Sleep Council notes that the best foods for sleep include milk, cherries, chicken and rice.

It’s not only about what you eat, but also about when… Late meals can make it difficult to sleep and this is why some people prefer not to have dinner after 6pm or to at least leave three hours between a big meal and going to bed. If you are going to eat before bed, then try to include foods that are easy to digest and have properties that promote sleep (the experts say you should look for foods rich in tryptophan, serotonin and melatonin).

Pay attention to what and when you eat

A healthy lifestyle and a healthy diet go hand-in-hand for a healthy night’s sleep. A balanced diet with lots of fruit and vegetables is key (I heard once that you should aim for at least five a day). The Sleep Council notes that the best foods for sleep include milk, cherries, chicken and rice.

It’s not only about what you eat, but also about when… Late meals can make it difficult to sleep and this is why some people prefer not to have dinner after 6pm or to at least leave three hours between a big meal and going to bed. If you are going to eat before bed, then try to include foods that are easy to digest and have properties that promote sleep (the experts say you should look for foods rich in tryptophan, serotonin and melatonin).

Get the right room climate

Another tip for a healthy night’s sleep is to have the right temperature, humidity, and air quality in the room – also known as room climate. With the recent heat wave (AKA Summer) you probably know all-too-well that if your bedroom is too hot, you’re going to struggle to sleep. On the flip side, a bedroom that is too cold isn’t conducive either. Ideally, you want to maintain a cooler temperature in the bedroom, around 16-18°C.

It’s not just about the temperature though; if it’s too humid counting sheep won’t get you anywhere. The humidity level should be between 40% and 60% in the bedroom. Last, but not least, the ideal room climate also calls for fresh air for a restful night’s sleep. That said, I don’t expect you to rush out and get yourself a his-and-hers thermometer or hygrometer for the bedroom just to check if the climate is right for bedtime.

A Loxone Smart Home takes care of this for you. It makes sure the room is at the perfect temperature, ideal humidity level, and that there is fresh air – all without you needing to do a thing. Put it this way, if the Three Bears lived in a Real Smart Home then Goldilocks would say the bedroom was juuuust right…for sleep.

Get the right room climate

Another tip for a healthy night’s sleep is to have the right temperature, humidity, and air quality in the room – also known as room climate. With the recent heat wave (AKA Summer) you probably know all-too-well that if your bedroom is too hot, you’re going to struggle to sleep. On the flip side, a bedroom that is too cold isn’t conducive either. Ideally, you want to maintain a cooler temperature in the bedroom, around 16-18°C.

It’s not just about the temperature though; if it’s too humid counting sheep won’t get you anywhere. The humidity level should be between 40% and 60% in the bedroom. Last, but not least, the ideal room climate also calls for fresh air for a restful night’s sleep. That said, I don’t expect you to rush out and get yourself a his-and-hers thermometer or hygrometer for the bedroom just to check if the climate is right for bedtime.

A Loxone Smart Home takes care of this for you. It makes sure the room is at the perfect temperature, ideal humidity level, and that there is fresh air – all without you needing to do a thing. Put it this way, if the Three Bears lived in a Real Smart Home then Goldilocks would say the bedroom was juuuust right…for sleep.

Lay down a good foundation

We mean literally. You wouldn’t build a house on a shoddy foundation so why sleep on one? Another important element of a healthy night’s sleep is an optimum mattress. Too hard, too soft, too old…and you’re just asking for back problems, muscle tension, even sleepless nights. Put some decent thought into the mattress you buy. Understand what the ideal mattress would be for you and invest in your quality of sleep.

Lay down a good foundation

We mean literally. You wouldn’t build a house on a shoddy foundation so why sleep on one? Another important element of a healthy night’s sleep is an optimum mattress. Too hard, too soft, too old…and you’re just asking for back problems, muscle tension, even sleepless nights. Put some decent thought into the mattress you buy. Understand what the ideal mattress would be for you and invest in your quality of sleep.

Keep active, at the right times

There’s no denying that the sporty amongst us generally have healthier bodies – but, on average, they also sleep deeper and better. That said, we’re not saying pop out for your London Marathon training just before bedtime. It is also important to know when to be active and when to unwind. A walk at a comfortable pace in the late evening could be a welcomed habit in your quest for a better night’s sleep.

Keep active, at the right times

There’s no denying that the sporty amongst us generally have healthier bodies – but, on average, they also sleep deeper and better. That said, we’re not saying pop out for your London Marathon training before bedtime. It is also important to know when to be active and when to unwind. A walk at a comfortable pace in the late evening could be a welcomed habit in your quest for a better night’s sleep.

Ready for a healthy night’s sleep?

Why not give our top 5 tips a try? If you’re keen to find out more about tip 3 then get in touch. We’d love to show you around the Loxone show facility in Reading and explain how a Loxone Smart Home can actually contribute to a healthy night’s sleep. You can arrange to attend one of our free Smart Home Info Sessions or meet one of our consultants to discuss your smart home project.

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