What to do when you can’t sleep

What to do when you can’t sleep

We have all been there, struggling to switch off, constantly checking the time and calculating how many hours of sleep you have before you have to get up.

Not having enough sleep can affect all areas of your life, how you perform at work, your concentration levels, even your overall mood.

Dr Nerina, shares her top tips on what to do to make sure you are getting those precious hours of sleep:

Turn off and switch off

So many of us who can’t sleep spend our evenings either catching up on emails or scrolling through our social media pages. This is a big mistake, and more often than not, the reason for your lack of sleep and exhaustion.

When we look at our phone or a computer screen our brain mentally responds to the blue light, waking us up and making it impossible for us to unwind and prepare for sleep. So if you’re serious about getting a good night’s sleep, make a rule to turn off your phone 60-90 minutes before bed, you could even create a technology free-zone in your bedroom to make sure you really stick to switching off before bed.

Take a breath

Controlling your breathing can profoundly affect your energy levels and the way you sleep. When we rush around and become stressed during the day we hold our breath and take shallow breaths – this is why many people tend to sigh and yawn when stressed.

Shallow breathing can be associated with insufficient melatonin levels, the key hormone to help us sleep. Dr Nerina suggests practising some breathing exercises before bed, check out Dr Nerina’s ‘Three Exhalations’ method here.

Eat Up

With hectic and busy lifestyles it is common for people to skip breakfast, however, eating this morning meal is essential in ensuring that you have a restful night’s sleep. Eating a healthy breakfast within the first 30 minutes of waking up, not only does it set you up for the day ahead, but it regulates your melatonin production, to ensure a better night’s sleep for the coming evening.

Therefore, those who are struggling to drift off at night should prioritise having this morning meal. In order to prevent a stressful morning, make time the night before to meal prep your breakfast.

Create a calm zone

This is a really simple, yet effective tool that Dr Nerina suggests to anyone who is struggling to have a restful night’s sleep.

By creating a calm and stress-free sanctuary in your bedroom, it allows you to physically shut out the stresses of modern day life, which can include; work, school, children even your relationship.

By lighting some candles or playing some relaxing music it will instantly allow you to relax and have a great night’s sleep.

Share your tips with us on our social channels: Facebook | Twitter | Instagram

 

 

 

Free UK Delivery

Our standard 2 Man Delivery Service (Mattresses & Divans)

  • Free UK delivery* to your room of choice throughout England, Scotland and Wales.
  • We provide a free professional two man delivery service that will deliver your purchases to your room of choice.
  • This service includes the set up of your bed or mattress in your chosen room, plus the removal and takeaway of the packaging.
  • We deliver most items Monday to Friday, 9am - 6pm.
  • On average products are delivered within 7 - 14 days.
  • *Some restrictions apply, please visit our delivery information for more detail.

Next Day Delivery Service (Mattresses/Bedframes)

  • Free Next Day Delivery, via a courier, to the door only.
  • A card will be left, with a contact number to call for re-delivery, if there is no one in.
  • Delivery will be between 8am - 7pm
  • If ordered with another item, the Next Day Delivery will be delivered first, usual delivery terms apply for additional items (this may incur 2 deliveries)

60 night comfort trial

We're so confident that our beds and mattresses will provide you with a great night's sleep that we offer the security of the very best in terms of comfort guarantee.

  • At Silentnight we want to be sure that you are satisfied with the comfort of your new bed or mattress which is why we offer a total peace of mind 60 night comfort guarantee. If for any reason you are not totally satisfied we will exchange your purchased bed or mattress for an alternative Silentnight bed or mattress of your choice.
  • We do however ask that you try your new bed for at least four weeks for your body to adjust to your new bed or mattress.
  • For full terms and conditions, please click here for further details.

Total Quality Assurance

Before it gets to you your bed has been through a lot

  • All our mattresses, upholstered bases and headboards are made in the UK
  • All of our product meet European standards and exceed British standards
  • All our Upholstered beds and mattresses ordered through Shop.Silentnight are made to order
  • This means they are not stored for prolonged periods of time and are shipped to you direct from our factory.

Testing

  • Accredited onsite laboratory to bring the best products to you
  • Every Silentnight mattress type is tested to ensure it exceeds all British standards
  • Silentnight products are fully certified by the Forest Stewardship Council®(FSC®) FSC-C104461
  • We are full members of the Furniture Industry Sustainability Program.
Superbrands The Sleep Council nbf approved