Practical tips for improving your sleep and wellbeing
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.
We understand that achieving a full night of restful sleep can be tricky—especially if you find yourself lying awake for hours. But with a few changes to your routine and environment, better sleep really is possible.
1. Create a Consistent Sleep-Wake Cycle
Your body runs on a 24-hour internal clock, also known as your circadian rhythm. Irregular bedtimes can disrupt this, leading to poor-quality sleep.
Here’s how to fix it:
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Go to bed and wake up at the same time every day—yes, even on weekends!
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Start by tracking your sleep in a sleep diary. Write down when you start feeling naturally tired and plan your bedtime around that.
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If you need daytime naps, keep them short: 15–30 minutes is best to avoid disturbing your nighttime sleep.
2. Limit Light Exposure Before Bed
Bright screens from phones, tablets, TVs, and computers emit blue light, which tricks your brain into thinking it’s still daytime. This suppresses melatonin, the hormone that helps you sleep.
Tips to try:
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Avoid screens 1–2 hours before bed
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Swap evening TV time for an audiobook, podcast, or relaxing music
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Use low lighting or dimmable lamps in the evening to signal wind-down time
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At bedtime, make sure your bedroom is dark and quiet
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In the morning, open curtains or step outside to help reset your body clock
3. Optimise Your Sleep Environment
Where you sleep matters just as much as when. A calm, comfortable environment sets the tone for good rest.
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Block out noise with earplugs or a white noise machine
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Ensure your bedroom is cool, clean, and clutter-free
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Check your mattress and bed base—if you’re waking up with aches, it may be time to upgrade
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An adjustable bed can improve circulation, ease joint pain, and help you find the perfect sleeping position
4. Build a Soothing Night-Time Routine
What you do in the hour or two before bed sets the tone for how easily you fall asleep.
Try these calming habits:
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Write in a journal – offload worries, then write one positive thing from the day
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Avoid overstimulation – put your phone down, step away from your emails, and allow your mind to unwind
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Have a warm bath or shower – focus on the feeling and use it as time to relax
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Try light stretching, gentle yoga, or deep breathing
Creating a “wind-down” ritual teaches your body that it’s time to rest.
5. Improve Daytime Habits for Better Sleep
What you do during the day affects how well you sleep at night.
Here’s what helps:
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Get regular daylight exposure—especially in the morning
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Exercise daily – but aim to do it earlier in the day
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Cut back on caffeine and energy drinks after 2 p.m.
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Avoid heavy meals and alcohol in the hours before bedtime
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Don’t drink too many fluids late at night, as nighttime trips to the bathroom will interrupt your rest
6. Upgrade Your Sleep Setup
Your bed should support your sleep, not sabotage it. If your mattress is sagging or you’re struggling to get comfortable, it could be the root of your sleep troubles.
At Active Mobility, we offer a selection of adjustable beds designed to:
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Improve sleep posture
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Reduce pressure points
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Support circulation and joint health
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Make getting in and out of bed easier
👉 Request your free brochure today and explore how a new bed can transform your night’s rest.
