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How To Help Others Sleep Better

Bed Guru's handy ways to help you and those around you sleep better. Nice hot bath, eating three hours before bed, there's lots more.

2nd March, 2016
by Carl Walsh

Snorers, duvet snatchers and noisy housemates, we’re giving you the chance to redeem yourselves and win brownie points from the poor soul you’ve kept awake at night…

Sleep is a precious thing, and if you spoil it for others, once or all too often, they’re unlikely to be your biggest fan the next morning. Luckily, there are things you can do, beyond apologising, to make up for it – like giving them the best night’s sleep they’ve ever had.

And if their rough night isn’t your fault, well, being a positive influence on others can only make you a better person. Swoop in and save their day (or, night) by adding a few of these simple tricks to your evening routine…

Cook up a meal with sleep inducing ingredients

If your restless friend lacks calcium and magnesium, which calm the body and relaxes their muscles, they may wake up soon after they nod off.

So if you’re on chef duties, try swapping beef and pork for chicken or tuna, add an egg and spinach to your side salad, then finish up with banana and yogurt.

Eating right, at least three hours before you hit the sack, can help your brain make sleep-inducing chemicals like melatonin. Sadly, that means forgoing cheese, chocolate and wine, which keep you awake – but it’s a sacrifice you’ll have to make.

Run them a bath

Raising their temperature a degree or two with a bath is more likely to put them in a deeper sleep. It’s up to you whether you do the full works, giving them bubbles, champagne and scented candles – just run the tap and leave them to soak for half an hour, a couple of hours before turning in for the night. 

Find them a good book

If you can banish tech from your bedroom, do. You’re best leaving laptops, TVs, tablets and phones downstairs where their sleep-disturbing blue glow can’t get you. You could lend your favourite book to your sleep-deprived mate, and let them wind down with a warming herbal tea – whether it’s good or bad, it’s bound to have a sedative effect.

Treat them to a new mattress

Let’s face it, these pearls of wisdom are for nothing if they don’t have a lovely mattress to lie on. Keeping quiet and helping them wind down won’t make the slightest bit of difference if their bed is lumpy or ancient. So now might be time to invest in a new mattress

Keep movie night light hearted

If you live with a scaredy-cat, perhaps nightmare inducing horror movies are best avoided, for the sake of a good night’s kip. We don’t want them hiding under their covers wide awake until daylight now, do we?

Keep the noise down

If you’re catching up on your favourite TV show, keep an eye on the volume. There’s nothing worse than hearing it drone on through the wall when you’re trying to drift off. Same goes for phone calls, when your friend’s tucked in, they really won’t care to hear about the stupid thing your brother did.  

Don’t go to bed on an argument

It’s widely considered one of the worst things you can do, and it’s certainly not good for peace of mind. If you’ve had a falling out, clear the air before you try to drift off, or risk staying up all night out of worry and guilt.

Go to bed together

If your partner is the first to hit the hay, why not join them? You might be a night owl, but if they’re not, they won’t appreciate you clambering into bed after they’ve dosed off. In fact, with our couple’s mattresses you don’t need to be in the exact same bed per say, but the point stands!

Sleep in the spare room  

If you talk in your sleep, snore, or happen to suffer from a chesty cold, the kindest thing you can do is to sleep in the spare room so you don’t disturb your partner. That doesn’t have to mean taking one for the team, if it comes to this, why not buy a cosy new mattress?

What are your secrets to helping someone get a good night’s sleep? Share them with us.

Source: BBC Good Food

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