Have you been missing out on some Zzz’s? Here’s how to get a quality night’s sleep…

Getting a good night’s sleep is one of the best ways to start your day off right. For many it’s easy – they just rest their heads and they’re asleep within minutes. For others, especially those with busy lives and a high pressure job, it’s not always so easy.

There are a variety of things that are proven to help people sleep – avoiding technology being one of them. But what else can be done to help you get some shut-eye?

Exercise improves sleep quality

Exercise is scientifically proven to help improve sleep. Making exercise part of your routine can contribute to a healthier, less restless sleep and an overall improved standard of living.

Research has found that physical activity increases time spent in pure deep sleep and can boost the immune system, control stress and prevent anxiety – in fact, just five minutes of exercise can trigger anti-anxiety responses in your body. The results of the 2016 UK Sleep Survey showed that 63.1% of people are unhappy with the amount of sleep they get with only a shocking 8% of people saying they always wake up feeling refreshed!

Releasing energy throughout the day by doing some form of exercise can help put your mind at ease when your head hits the hay, so why not try a quick HIIT (High Intensity Interval Training) session or a yoga class?

A fresh set of bed sheets

Having a fresh set of sheets and good quality mattress can help you sleep better. That said, it’s no surprise that it’s recommended to change your mattress every 8 years to help maintain comfort, support and hygiene levels.

As well as mattresses, bedding is also very important in order to get the best quality of sleep. Today, many fabrics are made out of synthesized materials and are often filled with additives that can cause irritation to the skin and cause allergic reactions. With the average person keeping their duvets and sheets between 3 and 5 years now, it’s essential to revamp your bedding in order to improve your quality of sleep. It’s also something that we, here at Cotels, ensure we provide to make sure your stay is as pleasant as possible.

A healthy balanced diet

A healthy balanced diet will help you feel more refreshed, active and also help you sleep. The best foods to eat an hour or so before bed include; almonds, chamomile tea, kiwi and walnuts.

Almonds are an excellent source of nutrition and have also been claimed to boost sleep quality because they are a source of the sleep-regulating hormone melatonin. Another food that have been found to aid your sleep are kiwis; in a four week study, a group of adults ate two kiwifruits before going to bed and at the end of the study, participants fell asleep 42% quicker than when they didn’t eat right before bed.

However, if kiwis aren’t your favourite fruit, why not try blitzing it into a smoothie or juice so it’s easier to consume late at night?

Combining exercise, fresh healthy food and new bed sheets are all simple, but effective ways of improving your sleep pattern. If you are heading away for work and want to maintain this healthy living, having access to fitness equipment, smoothie makers and hypo-allergenic bedding are great ways to maintain your healthy sleep routine – all of which are available at the Cotels luxury serviced apartments.

Now go catch some zzz’s!