Practical Tips for Improving Your Sleep and Wellbeing

Beds| Guide| your-questions-answered

Getting enough quality sleep each night is essential for maintaining your overall wellbeing—physically, mentally, and emotionally. If you regularly wake up feeling groggy, achy, or low in mood, it could be a sign that your sleep routine or environment needs a reset.

Sleep is when your body recharges and repairs itself. So, if you’re waking up feeling worse than when you went to bed, it’s time to take action. With a few changes to your routine and sleep setup, better rest really is possible.

1. Create a Consistent Sleep-Wake Cycle

Your body runs on a 24-hour internal clock, known as your circadian rhythm. Irregular bedtimes can disrupt this and lead to poor-quality sleep.

Go to bed and wake up at the same time every day—even on weekends.
Keep a sleep diary to track when you feel naturally tired.
If you nap, limit it to 15–30 minutes to avoid nighttime disruption.

2. Limit Light Exposure Before Bed

Blue light from screens tricks your brain into thinking it’s still daytime, reducing melatonin—the sleep hormone. Try these simple swaps:

Avoid screens 1–2 hours before bed.
Swap evening TV for an audiobook, podcast, or gentle music.
Dim the lights in the evening, and ensure your bedroom is dark and quiet at night.
Expose yourself to daylight first thing in the morning to help reset your body clock.

3. Optimise Your Sleep Environment

Where you sleep matters just as much as when. A calm, supportive space promotes deeper rest.

Block noise with earplugs or a white noise machine.
Keep your room cool, clean, and clutter-free.
Check your mattress and bed base—if you’re waking up with aches, it might be time to upgrade.
An adjustable bed can ease joint pain and improve circulation, helping you find your ideal sleeping position.

4. Build a Soothing Night-Time Routine

Your pre-bed routine signals to your body that it’s time to relax. Try these habits:

Write in a journal to offload worries and focus on gratitude.
Switch off screens and allow your mind to unwind.
Take a warm bath or shower and enjoy the sensory calm.
Try gentle yoga, light stretching, or deep breathing before bed.

5. Improve Daytime Habits for Better Sleep

Good sleep begins long before bedtime. Your daily habits play a big part:

Get daylight exposure in the morning to reset your body clock.
Exercise regularly, but avoid intense workouts late in the evening.
Cut caffeine after 2 p.m. and reduce alcohol before bed.
Avoid heavy meals and limit evening fluids to prevent overnight interruptions.

6. Upgrade Your Sleep Setup

Your bed should support your rest, not sabotage it. If you’re struggling to get comfortable, your mattress or frame might be the issue. At Active Mobility, we offer adjustable beds that are designed to: