Having problems sleeping? Try these 11 ways to get some quality rest

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Feel refreshed & more positive by getting some proper rest...

woman asleep with alarm clock
Brits are struggling to get proper rest as a Great British Sleep Survey has revealed 33% of us are surviving on five hours sleep a night.

This March celebrates National Bed Month (don't get too pumped, it doesn't mean you can sack work off and retire to your bed for the month), aimed at raising awareness of how vital a good night's rest is to your mental and physical wellbeing.

If you are not able to get your recommended eight hours a night, you have to make sure the sleep you do get is quality deep sleep, as it is the most restorative for the body.

The question is, what counts as quality sleep and how can we get some?

We've enlisted the help of sleep expert John Bramms from Octaspring to give us his top tips for getting some quality zzzZZZZZz's.

'Individuals believe that if they are in bed for the recommended eight hours a day they should feel fully revived, this is not the case however,' explains John, 'What really counts is the amount of hours that you remain in an undisturbed, slow-wave (deep) sleep, which is reached through pure comfort and lack of distractions'.

1. Make sure the room is dark
Exposure to even dim light at night, such as a glowing TV screen, could prompt changes in your brain that lead to mood disorders.

2. Make sure the room is cool
Heating can throw off your natural body temperature which will result in a disturbed night's sleep. The optimum temperature for the room should be around 16-18°C.

3. Make sure you relieve your bladder before you go to sleep
Waking up in the night to go to the toilet will bring you out of your deep sleep and it will take time to get back in to it.

4. Read a book or listen to calming music before you shut your eyes
Having too much on your mind may give you a restless night's sleep.

5. Invest in a good quality mattress that is right for you and your body
Since you spend on average 2,555 hours a year on your mattress, its worth investing in a great quality one that suits your bodily needs.

Results from the Great British Sleep Survey show that with 67% of the votes, the top physical factor affecting Brits from falling asleep is bodily discomfort, coming above room temperature, noise and so on. Mattresses such as Octaspring, which incorporate spring and memory foam technology, can be best for those who believe their bed may be the answer to their restlessness.

6. Don't look at a bright screen before going to sleep
The blueish light screens emit can stop users getting a good night's sleep since it convinces the brain it's still daytime.

7.Take time out of your evening to prepare for bed, get in to a regular routine
This may include drinking a hot drink, having a bath or preparing your clothes for the next day. It allows the mind to wind down and prepare for sleep.

8. Don't drink caffeinated coffee after 5pm
It takes your body 3-5 hours to break down caffeine, thus drinking it after this time could keep you awake.

9. Tidy room, Tidy mind
Keep your bedroom neat and organised. Items out of place and mess has been proven to make one feel anxious and stressed, two factors which affect sleep.

10. Wear clothes that allow your skin to breathe
Comfort is extremely important, reduce the chances of anything irritating you in your sleep.

11.Spray your room with scents
Lavender is renowned for being good for sleep.

Do you struggle to get to sleep? Leave a comment below to be in with a chance of winning a £100 goodie bag



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