Tips For A Good Night's Sleep

This post is an advert for December 2022. Any shares / edits beyond this date have not bee asked or paid for. 

One of our priorities when Steve joined North East Family Fun as a partner back in May was for us to both improve our overall health and wellbeing. 

We have made a number of changes over the past few months including joining a gym and lifting weights/completing cardio workouts three or four times per week, taking out a spa membership and eating more nutritious home cooked meals. 
Tips For A Good Night's Sleep

But did you know that a good night's sleep plays a huge part in your overall health and wellbeing too? Good sleep improves brain performance, mood, health, attention span, reaction times and clear thinking.

It can also help to reduce the risk of developing high blood pressure and heart problems, keep your immune system strong and reduce stress / look after your emotional health and wellbeing. 

It is clear to me that a good night's sleep is so much more important than 'making us feel less tired' and plays a significant role in overall good health. I am therefore keen to explore ways in which I can improve my own sleep and am delighted to be partnering with sleep experts TEMPUR® and sharing some of their research as part of this post. 

3 Top Tips For A Good Night's Sleep 

1 - Journal before bed 

I have never been one to journal but researchers have found that those who journaled for 20 minutes per day were less stressed, had reduced blood pressure and an overall improvement in their immune system. These are significant benefits and I definitely think they're worth a try. I will let you know how I got on with this myself further down this post. 

Journaling before bed

2- Create a restful environment 

We have moved Steve's home office out of our bedroom so it is no longer a shared space and now a room  dedicated to rest and relaxation. Soft lighting, a good quality mattress, luxury bedding, candles with subtle scents and cosy furnishings and no computer or clutter in there has really made all of the difference. 

3 - Invest in the right pillows for you

I recently visited TEMPUR® Dalton Park to learn more about how investing in the right pillow for you can make all the difference to a good night's sleep. You can book an appointment ahead of your visit or just pop in and chat to staff who will be happy to help with no hard sell or pressure. There's also an option to make a telephone appointment. 

TEMPUR® Dalton Park Store

The staff at TEMPUR@ Dalton Park couldn't have been more helpful (special shout out to Stacey for your help). We started with a little chat about what kind of pillow I was using at the moment and if I had any sleep issues. 

I mentioned I sometimes suffer from a little shoulder pain and Stacey immediately asked if I was a side sleeper (I am) and mentioned that often, side sleepers place their arm under a pillow when they sleep and this can cause issues. This is 100% me! 

I am actually quite a wriggly sleeper and regularly change positions so Stacey recommended a few different pillows for me to try and explained the benefits of each one / how they worked (including TEMPUR®'s viscoelastic material born from NASA) and then left me to try a few in my own time.

There was no embarrassment as the staff make themselves scarce while you try so you don't feel silly/ self conscious. There are protectors on everything too. 

In the end, there was one clear winner for me and that was the TEMPUR@ Symphony Pillow. After trying five different types of pillow, I immediately clicked with this one and knew it was the one. This pillow is ideal for side and back sleepers and follows the natural curvature of your body. 

It is double sided so ideal for those who sleep in multiple positions like I do. One side is gently arched to provide head and neck support for back sleepers and the other side is shaped to support side sleepers without the need to pop your arm under the pillow. It's medium firmness and comes with lots of benefits including a washable cover and a 3 year guarantee. 

I left the store feeling much more knowledgeable and confident about how the correct pillows can really benefit my sleep. I'm at an age now where I like to invest in good quality items that will last and the TEMPUR@ Symphony Pillow is definitely something that has made a positive impact on my sleep and health. My sleep apps have shown improvement in my sleep score and I definitely feel as if I am tossing and turning less. 

TEMPUR® Symphony Pillow

Be Kind To Your Mind 

So for the past few weeks, I have been journaling in the evening before bed. As mentioned earlier, this is something I haven't tried before but after reading TEMPUR®'s research, I was keen to give it a try. 

Remember, researchers have found that journaling reduces stress & blood pressure as well as improving your immune system. It provides benefits for both your physical and mental health. 

I don't know about you, but often I feel like I am kept awake at night as I can't settle my brain. I am often running through to-do lists for the next day, processing the day's events and wondering if I should have done things differently. I think once your brain goes down this route, it's very tricky to switch off and before you know it, you have spent hours spiraling rather than trying to get to sleep. 

I bought a proper journal (it was only £4) and it has a set of prompts including: 
  • What is on my mind and how do I feel 
  • My self care routine 
  • Food & drink diary 
  • What am I grateful for today 
  • What went well today 
  • A little thought for tomorrow 
  • How I am feeling as this day closes (circle a face)
You don't have to buy a special diary though and can just make your own prompts in a notebook you already have. 

Instead of scrolling my phone before bed, I now consciously take the time to follow a proper bedtime routine. I start with my skincare and then spend time journaling my thoughts and feelings from the day.

Practicing mindfulness and gratitude like this really has helped me to process my thoughts for the day and I do feel as if it has improved my quality of sleep.

I definitely spend less time lying awake thinking of random thoughts now and if you're looking for a New Year's Resolution, would definitely suggest giving journaling before bedtime and my other tips in this post a try. 


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