How to fall asleep
Our handy tips and products will help you on your journey to the land of nod.
Can't sleep? You're not alone. In their 2016 worldwide sleep census, Sealy reported that 77% of respondents did not feel they were getting enough rest to feel happy and healthy. Navigating through these difficult times is also having a big impact on the nation's quality of sleep. Many of us are suffering from anxiety, feeling isolated, or worried about work. It's never been more important to ensure you get adequate rest. Thankfully there's a lot of easy-to-follow advice out there to help you slip back into a healthy sleeping pattern - so if counting sheep isn't quite cutting it, read on...
Aside from droopy eyelids and persistent yawning, here are some well documented side effects to getting fewer than 40 winks.
Just one sleepless night can leave you feeling moody in the morning - you may also find it hard to concentrate on tasks.
Finding yourself reaching for more snacks? If you're not getting energy from sleep you may compensate with sugary food.
Can't seem to shake a cold? A prolonged lack of sleep can affect your immune system so you're more likely to catch bugs.
Assess your environment
Ask yourself the following questions - one of these factors could be stopping you from becoming a deeper sleeper.
Is your mattress comfy?
The lifetime of a mattress is roughly 7 years. Even if it still looks fine it won't be giving you the same support, which may explain restless nights and morning aches.
Our mattress guide will help you choose a new one that's best for your sleep position.
Here at Argos, we want you to get a great night's sleep, and because choosing a mattress shouldn't keep you up all night we're offering a 100 night comfort promise. So if you're not sleeping soundly on your new mattress, you can exchange it within the first 100 days.
We also offer a mattress recycling service. We can take away your old mattress at the same time as delivering your new one. That'll save you a trip to the local tip or recycling centre.
Are you too hot or too cold?
Not getting the temperature right can leave you feeling flustered and restless. A cool 16-18°C is recommended for adults - kids and the elderly may prefer it a little warmer.
Quiet fans, cooling mattresses and lightweight bedding will help get the temperature right, or invest in smart heating for the ultimate control.
Do you need more quiet?
If you struggle to drift off, try Bose Sleepbuds. They help you fall asleep by delivering a library of relaxing sounds with the Bose Sleep app, and cover-up unwanted nighttime disturbances with Bose noise-masking technology. The tiny, wireless Sleepbuds have soft yet durable silicone tips for all-night comfort.
Is your air clean enough?
If you find yourself tossing and turning at night, you may not realise but it could be to do with the quality of air. Allergens can congest your airways, causing you to snore more and sleep less. An air purifier may be all you need to rid your room of dust, irritants and allergens to help you slumber restfully.
Is your room a soothing space?
Some have seen a connection between untidy bedrooms and a lack of quality sleep. So, keep your room clear of clutter to create a fuss-free space where you can relax, unwind, and eventually nod off. Make sure you have the right bedroom furniture to keep your belongings out of sight, so there are no distractions as you drift off.
Lavender is the classic scent for sleep, but chamomile, bergamot, rose and jasmine also have calming effects. Make your own with water and dry lavender or pick up a diffuser.
Avoid looking at your phone or tablet when you're in bed - the screen's 'blue' light prevents sleep. If possible switch off completely to stop beeps, buzzes and standby lights waking you up.
Keep a sleep diary
Make a note of how much sleep you're getting and what's keeping you up to see if sleep techniques are working. Many activity trackers can sync sleep stats straight to your smartphone.
Helping your child to get a good night's sleep
Create a calm environment
Helping your child get a good night's sleep is not just important for their wellbeing but also your own! First thing's first, you need to set the stage for sleep. Create a restful room for your sleepyheads to snooze in. Check out our kid's bedroom ideas page for pointers. Pick the right furniture to make sure their room is a tidy and clutter-free space, to lessen distractions and send them off to the land of nod.
Getting a good night's sleep is vital for children's growth and overall health. It all starts with having the right bed. Pick a good strong frame and make sure they have plenty of room to grow.
You need to pick a mattress for your child that gives their growing body support. If your child suffers from allergies, you may need a hypoallergenic mattress or if you have a fidgety sleeper, a memory foam mattress makes for a good choice.
Sleeping tips for kids
- Stick to a regular bedtime routine.
- Make sure they're relaxed. Having a warm bath before bed will help them to unwind.
- Make sure they feel safe at night. If they're scared of the dark, a nightlight will ease their worries.
- Avoid screens in their room. Instead, reading or listening to music before bed will help them to relax.
- If it's too light in their room they may not be able to snooze. A blackout blind is perfect for little ones. It should also stop them from rising too early.
- Make sure they've eaten enough during the day. Hungry tummies will prevent them from drifting off.
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