March 2021 is National Bed Month which raises awareness of how important a good, comfortable bed is in helping to achieve a good night's sleep. It's also World Sleep Day is on the 19th of March. This is why we've looked into the top tips and tricks in order for you to get the best and healthiest night's sleep possible. Keep scrolling to follow a regular sleep schedule. 

1. Go to sleep and get up at the same time each day even on weekends or when you are travelling.

2. Avoid napping in the late afternoon or evening, if you can. Naps may keep you awake at night.

3. Develop a bedtime routine. Take time to relax before bedtime each night. Some people read a book, listen to soothing music, or soak in a warm bath.

4. Try not to watch television or use your computer, cell phone, or tablet in the bedroom. The light from these devices may make it difficult for you to fall asleep. And alarming or unsettling shows or movies, like horror movies, may keep you awake.

5. Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible.

6. Use low lighting in the evenings and as you prepare for bed.

7. Exercise at regular times each day but not within 3 hours of your bedtime.

8. Avoid eating large meals close to bedtime—they can keep you awake.

9. Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.

10. Remember—alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.


Psssst... In case you needed reasons to invest in a better night's sleep here are 5:

1. The more sleep you get, the better your mental health

A lack of sleep doesn’t just make you irritable in the morning, it can also increase the likelihood of you suffering from depression and anxiety.

2. Your concentration and productivity will improve

A lack of sleep can affect your brain function making it almost impossible to concentrate. It will also make you more accident-prone. Studies have shown that 1 in 5 car accidents are caused by a lack of sleep.

3. It helps you lose weight

Studies show that obesity, in both children and adults, is more likely if you have a shorter sleep duration. Those who are getting the right amount of sleep tend to eat fewer calories and have a reduced appetite.

4. Keeps your immune system strong

Whilst we sleep our body is still working hard to create proteins that help fight off infections and inflammations. If we do get ill, a night of good sleep will help fight off the infection and help the body recover.

5. Beauty sleep is a real thing

Studies have suggested that a lack of sleep can cause our skin to age faster meaning an increase in fine lines and wrinkles, dark under-eye circles and a dull complexion. Those who get a good amount of sleep look refreshed and younger.