Get a better nights sleep

Get a Better Nights Sleep

TIPS FOR GETTING A GOOD NIGHTS SLEEP

We all know important it is to get a good nights sleep for our general health and wellbeing. We have put together a few simple tips to help you get a good rest.

RECOMMENDED GUILDLINES FOR A GOOD NIGHTS SLEEP

1. Keep regular hours. Routine will program your body to sleep better

2. Create a restful environment. A comfortable temperature and as quiet and dark as possible.

3. Your bed should not be too hard or too soft

4. Exercise! Regular exercise can relieve the stresses of the day, but not too close to bedtime.

5. Cut down on tea or coffee, as they interfere with your sleep. Try hot milk or herbel tea instead.

6. Don’t over indulge in food or alcohol. Both may help you fall asleep but will also interrupt it!

7. Don’t smoke! Smokers take longer to fall asleep and experience more disruption

8. Relax before going to bed. Have a warm bath or listen to some quiet music like a relaxation CD.

9. Deal with your worries or a heavy workload by making a to-do list for the next day.

10. Can’t sleep? Don’t lie there worrying about it. Get up, do something relaxing and try again.

Looking after your bed

Caring For Your New Bed To Make It Last

LOOKING AFTER YOUR NEW BED

To ensure that you get the most out of your purchase, please follow our advice:-

DO........

How to take care of your bed

…..Turn your mattress to make sure your mattress wears evenly and stays comfortable, you should do this every fortnight for the first three months, (side to and head to toe) then once a month after that.

….. Check your bed’s fixings regularly.They can come loose over time.

….. Use a mattress protector. This will make sure your mattress lasts as long as possible.

….. Keep your bed fresh by airing it thoroughly every few months for a few hours at a time.

DON'T........

Things don't to do to your bed

…..Bend or roll your mattress as this can damage the springs and the fabric.

…..Sit on the edge of the bed as this will place undue pressure on the springs and borders.

…..Overload the storage drawers in your bed – they shouldn’t be used to store heavy or bulky items.

…..Walk or jump on your bed. It might be fun, but it can damage the mattress.

Buying the right pillow

Choosing the Right Pillow For You

WHAT PILLOW IS RIGHT FOR YOU?

Like the choice of a mattress, the choice of a pillow is a very personal matter. Although some people can sleep with their head on a block of wood, most of us are very particular about the type of pillow we use. Your head weighs more than 10 pounds, so your pillow needs to provide you with support as well as comfort.

THINGS TO CONSIDER WHEN BUYING YOUR PILLOW -

SLEEPING POSITION

Consider what position you like to sleep in when choosing your pillow. If you sleep on your back or stomach you might prefer a soft or medium pillow that is not too thick and will mould to your head and neck to give you comfortable gentle support. Choose a firm or dense pillow if you sleep on your side, as this will offer the most support for your spine, head and neck in that position. If you have wide shoulders and sleep on your side you may prefer to use two pillows – a popular combination is a firmer bottom pillow and a softer top pillow. If you suffer from neck problems, a memory foam pillow may provide the shape and tension you are after.

CHOOSE FOR YOU

Find a pillow that makes you feel comfortable. Just because a friend or relative uses a particular type of pillow and finds it perfect for them, that doesn’t mean that it will be perfect for you. And when your pillow starts to lose its shape or support, it’s time to get a new one. Experiment with a variety of types, and stick with the one that provides you with the best night’s sleep.

LIFE CYCLE

The life cycle of a pillow is usually 2-4 years. Once pillows start to age, they no longer provide the support required for a good night’s sleep and can also become unhygienic. There are a few warning signs which may indicate that it is time for a new pillow, such as: the cover of your pillow becoming discoloured, you waking up with a neck ache and you waking up feeling wheezy or with a runny/blocked nose. It is worth remembering that we all loose up to 1 pint of sweat per night which stains and dirties the pillow cover, allows unhealthy fungi to grow inside and attracts dusts mites which can cause allergic reactions.

TEST A PILLOW

If you’re trying to determine whether your pillow is ready for replacement, try these tests. If you own a polyester pillow, fold it in half and place a shoe on top. If the pillow unfolds and knocks the shoe off, it’s still good. If the shoe wins. the pillow probably needs replacing.

If you have a feather pillow, fold it in half and squeeze out as much air as you can. (Leave the shoe out of this contest) When you release the pillow , it should unfold on it’s own. If not, its goose is cooked and the pillow needs to be replaced.

Buying the right bed

Choosing the right bed frame

WHAT BED IS RIGHT FOR YOU?

The average person spends a third of their lives sleeping – the equivalent to at least 200,000 hours spent in the land of nod.

Investing in a decent bed will help your sleeping hours to be more comfortable and fulfilling, in turn helping you to make the most of the time you’re awake.

A good bed starts with a good bed frame – we’ve outlined the main types of bed below. Next, decide on the best mattress for you.

DIFFERENT TYPES OF BEDS

DIVAN BEDS

A divan bed is the most popular and simple style of bed available – and there are countless varieties on sale. Essentially, a divan is a base, on to which you add a bed mattress and headboard, sometimes as part of a bed package.

There are two types of divan base available. Pocket sprung divans have springs in the base, offering a softer top and extra comfort. Cheaper platform top divans have a hard top and will give a firmer feel, though the overall firmness of the bed will depend on the mattress you choose. Divan beds are simple and practical

Divan bed pros

Most widely available type of bed.

Tends to be cheaper than other types of bed.

Lots of sizes, shapes and storage options.

Divan bed cons

Less ornate and stylish than other varieties of bed.

Only some offer extra storage.

BEDSTEADS

Bedsteads

Bedsteads are slatted frames (as opposed to solid bases), usually made of metal or wood and comprised of a base, legs and headboard. They’re usually a more decorative option, with different colours, finishes and styles to choose from – from a traditional pine bedstead to a luxurious four-poster bedstead.

Upholstered bedsteads, clad with leather or faux-leather, are an increasingly popular option.Bedsteads can offer a more decorative style

Bedstead pros

Look great, with lots of styles available.

No need to buy a separate headboard.

Different slat types available to offer a harder or more flexible feel.

Bedstead cons

Storing items underneath the bed can look messy.

Usually need to be self-assembled.

Tend to be more expensive than divan beds.

STORAGE BEDS

Storage beds

As the name suggests, storage beds offer just that – lots of tidy storage options below or underneath the bed. They’re a great option if you’re short on bedroom space but want something a bit more stylish than a standard divan bed. Choose between storage drawers or an ottoman-style bed that fully lifts up, letting you store your belongings inside.

A storage bed is a good space-saving option

Storage bed pros

Lots of storage space!

Good for small bedrooms.

Lots of storage options.

Storage bed cons

Ottoman beds can be heavy and awkward to move or lift.

MORE TYPES OF BEDS

There are lots more types of bed on the market – often designed to meet a specific requirement or appeal to particular age groups.

Sofa beds and folding beds: flexible, compact bed options that work well in a guest bedroom, or where a bed won’t be used everyday.

Bunk beds: two beds in one for brothers and sisters in a shared bedroom – and lots of play fun for kids, too.

Choosing the right mattress Northern ireland

Choosing the right mattress

THE RIGHT MATTRESS FOR YOU

Your mattress is feeling lumpy and uncomfortable, you are waking up with back ache, you have a restless night. All these point to the fact that its time you had a new mattress. We spend up to one third of our lives in bed and if you do not have a good nights sleep then it can affect you the next day.

Sleep is a very important part of a person’s life as it is the time when our body and brain relaxes and revitalises itself. When choosing a mattress you will be confronted with a very wide choice and it can be very difficult in deciding which is the most suitable for you. First of all the type of mattress you choose will depend on the bedroom it is for and who will be using the bed. If it is for a child’s bedroom or a guest /spare bedroom, then the type of mattress chosen could be very different from what you would want for your main bedroom.

DIFFERENT TYPES OF MATTRESSES -

OPEN COIL MATTRESSES

Open coil mattresses use one of the most long-standing methods of construction. Most people have slept on an open coil mattress at some point in their lives, and they are still some of the most widely-available mattresses on the market. Their construction means that they provide the support you need, whilst leaving plenty of room for a variety of fillings that help to provide you with comfort as well as support.

How an open coil mattress works

Open coil springs are usually about 5-6 coils high. A standard double bed has 325 of these coils, although some manufacturers may use more and, of course, the coil count increases as the mattress size rises to king and superking. The coils are all assembled into a single construction with helical wire. This is a thinner, spiral wire that joins the coils at top and bottom to form several rows. An outer rod is then fitted around the top and bottom of the finished construction to provide additional strength. Once the basic construction is completed, the mattress can be filled and the ticking applied.

Variations

As with most sprung mattresses, the tension, or firmness of the mattress can be altered by changing the thickness of the wire, the number of twists in the coil and the number of coils overall. In addition, an extra row of springs may be added at key points across the mattress to provide additional support. The continuous spring mattress uses the same basic construction principles as the open coil, but is made from a single length of wire that is essentially “knitted” together to form a single, sprung construction. The finished mattress springs are in rows, as with open coil, but are joined vertically. These springs are usually smaller than those used in open coil and use narrower wire, which makes them slightly softer. The fairly simple construction of the open coil mattress means that it is one of the most cost-effective mattresses on the market. If you are looking for a budget mattress, you will find a range of open coil mattresses that are both comfortable and affordable.