Tag Archives: Sleep Advice

Three Steps to a Better Night’s Sleep

Three Steps to Better Sleep

Research shows that more and more of us are not getting enough sleep. In fact, 33% of us get by on less than 6 hours slumber a night!

Given that a lack of sleep can cause problems with our mental and physical health, it’s worth establishing a few new ground rules for a better night’s sleep. Continue reading

The Benefits of a Sleep Diary

Keeping a Sleep Diary

One of the most common questions our customers ask our staff when buying a new bed is: ‘Will this help me sleep better?’ The simple answer is yes, especially if you’ve been experiencing sleep disturbance because of an old, worn and uncomfortable bed. However, replacing an old bed with a new bed is only one part of the solution in ensuring a good night’s sleep.

Continue reading

Don’t Let Stress Steal Your Slumber

 

According to The Sleep Council’s Great British Bedtime report, the economic downturn has meant that many people are too anxious to sleep. The report found that 47% of the respondents to the survey said that stress or worry was keeping them awake at night:rising to 54% of women, compared to 40% of men.

Jessica Alexander of The Sleep Council said: “A good night’s sleep can be affected by everything from stress at work or money worries to more practical considerations such as a bedroom that is too hot or cold, or an uncomfortable bed.

“We know from past research that, as a nation, stress levels rise during periods of economic uncertainty and this can have considerable impact on our sleeping habits – as it clearly is doing now.”

Stress can make it difficult for people to fall asleep and to stay asleep, thereby affecting the quality of sleep.

Why we need to sleep

Sleepless nights contribute to a low immune system and can be to be blame for constantly catching colds and bugs. People who sleep less might also weigh more as they have reduced levels of leptin, the chemical that makes you feel full and increased levels of ghrelin, the hunger-stimulating hormone.

Prolonged lack of sleep can also make us more irritable and anxious: getting a good night’s sleep can boost our mental wellbeing. Studies have also shown that people who usually sleep less than five hours a night have an increased risk of having or developing diabetes.

Relaxation Tips to Help Relieve Stress

Relaxation can help to relieve the symptoms of stress. Not only can relaxation help calm us down but it can also help us take a step back from a stressful or worrying situation. The NHS has also produced a very useful guide on stress relieving relaxation techniques, which you might find helpful.

  1. Practise deep breathing and deep muscle relaxation in a quiet and comfortable place where you won’t be disturbed.
  2. Try and give your mind time to calm down before you try to sleep.
  3. Read a book, which will help relax the  body and tire your eyes.
  4. If you’re concerned about something, try and write your worries down in a notebook.
  5. Try and keep a regular bedtime.
  6. Cut back on caffeine and alcohol.
  7. Ensure your bed and mattress are giving you the right comfort and support levels to aid better sleep.

What to do now

If you are concerned about your health, consult your GP or see medical advice at the earliest convenience. At Dalzell’s we have expert staff on hand to advise on choosing the right bed and mattress to aid better sleep. With over 500 beds and mattresses in stock including orthopaedic and memory foam beds, we’re confident that you’ll find the right bed to meet your needs. We recommend you visit us in-store so you can try out a range of different beds, or if you’re short for time, why not give us a call T: 028 3755 1260 or email us where our staff will be only too happy to advise you on what best suits your circumstances. Just a short drive down the M1 from Belfast, and conveniently located to Newry, Armagh and Lisburn, Dalzell’s of Markethill is your local, friendly independent bed and mattress retailer. What’s more with Free Delivery* and Free Collection and Recycling of Your Old Bed throughout Northern Ireland, and Counties Monaghan, Louth and Dublin, in the Republic of Ireland, you’ll know you’re getting the best deal, at thr right price. Not only that, we’ll also unpack and set-up your new Divan Bed in a room of your choosing and dispose of all the packaging. 

*Delivery throughout the rest of Ireland available at Highly Competitive Rates

 

 

Top 6 Sleep Myths

Have you ever said to someone: ‘I had a bad night’s sleep last night’, for them to respond by saying: ‘Get your head down for a few hours this afternoon and you’ll be alright’?  They may be right in that a quick nap can help rejuvenate the body but if napping after 3pm, it may affect you getting to sleep later that night, thus creating a viscous cycle.  Some other common sleep myths include:

Sleep Myths Busted

Sleep Myth 1:

Everyone needs 8 hours of sleep at night.

Busted!

Sleep is vital to our health and well-being, and is just as important as diet and exercise. Prof Jim Horne, director of Loughborough University’s Sleep Research Centre, says that we don’t need eight hours at all, suggesting that the average sleep length is seven and a quarter hours with lots of people having more or less than the average. Teens / young people need about 8 – 9 hours of sleep each night to function best. However, many young people do not get this amount as they tend to go to sleep later at night and are up early for school during the week. Check out our self-help sleep tips for teens. Younger children need even more sleep. When children don’t get enough sleep their behaviour and mood can be affected. They may become hyperactive at night leading to drowsiness during the day. Check out our guide to help your child to get a good night’s sleep.

Sleep Myth 2:

The weekends are a great time to catch up on all that sleep you’ve missed during the week.

Busted!

Although it’s very tempting to have a lie-in on weekends,  it’s important to keep a regular sleep schedule seven days a week. Regular bedtime and waking times will make it easier for you to naturally fall asleep at night.

Sleep Myth 3:

Older people need less sleep that younger people.

Busted!

The Sleep Council has found that that older people may experience changes in their sleeping patterns due to numerous factors such as brief arousals in the night, loss of deepest levels of non-REM sleep, more daytime napping, a drop in body temperature during sleep and they prefer earlier bedtimes and earlier wake-up. However, research has shown that we need just as much sleep when we’re older as we did when we were younger.

Sleep Myth 4:

Layering the duvets, blankets and covers to make the bed really toasty will help you sleep better.

Busted!

Believe it or not but the body needs a cooler temperature to aid restful sleep. 16-18°C is the perfect temperature for the room to be. To keep the bedroom cool try opening windows  to create a draught and keep your curtains or blinds drawn during the day to keep the sun out.

Sleep Myth 5:

A nice glass of wine will help you sleep better.

Busted!

Alcohol may make you tired and put you to sleep faster but will interrupt your sleep later on in the night.

Sleep Myth 6:

Snoring is harmless.

Busted!

People who snore regularly could be at risk of serious health problems, including sleep apnoea, which can result in high blood pressure and a higher risk of heart attack and stroke. For more information on sleep apnoea, check out our recent blog post.

Top tips for sleeping well

  1. Keep regular hours.
  2. Create a restful sleeping environment.
  3. Make sure your bed is comfortable.
  4. Cut down on stimulants such as caffeine in tea or coffee – especially in the evening.
  5. Don’t over-indulge. Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns.
  6. Try to relax before going to bed.
  7. Don’t take your worries to bed.
  8. If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.

What to do next

At Dalzell’s of Markethill our expert staff are on-hand to advise on any sleep needs you or your family have. As a Sleep Council retailer, we take your concerns seriously and will provide you with the best advice on beds, mattresses and bedding to suit your particular circumstances. Visit us in-store, call 028 3755 1260, email or go online where you’ll find lots of information on getting a good night’s sleep, best buys and choosing the right bed for you. A short drive from Dungannon and located conveniently between Armagh and Newry, we’re perfectly placed to accommodate your new bed purchase. What’s more, we provide a Free Collection and Recycling of Your Old Bed service and Free Delivery of your New Bed throughout our Free Delivery Zone, which extends across to Belfast and all of Northern Ireland, and Counties Louth, Monaghan and Dublin, in the rest of Ireland.

 

 

Exercise Your Way to Better Sleep

Can exercise improve sleep?

We all know that a healthy lifestyle and regular exercise is good for us, but did you know that our sleep patterns are affected by the amount of physical activity we engage in?

Whilst seven to eight hours sleep may be typical, not everyone needs nor indeed sleeps for this number of hours – some need more, and others less. Sleep patterns also vary with age, with older people quite often needing less sleep than younger adults.

Adding regular moderate exercise to a daily routine for 16 weeks showed middle-aged to older people could fall asleep about 15 minutes earlier and sleep roughly 45 minutes longer. (Stanford University, February 2011)

Conversely, exercising in the morning is an excellent way to get the body awake. Whether it’s going for a run or doing some other form of exercise, this stimulates the body, which perks us up.

What’s the optimum level of exercise to help us sleep?

The latest research by The Sleep Council found that people who exercise five to six times per week are the least likely to take medication to help them sleep (12% compared to a national average of 17%), which suggests this could be the optimal amount of exercise needed to improve sleep.

Said Jessica Alexander: What’s clear is that one of the best ways to improve sleep is simply to take more exercise. For many of us, that plus a sensible, regular bedtime and a comfortable bed, are key to sleeping well.” 

Top tips to help you sleep

  1. Don’t overdo it. Wearing yourself out physically is not particularly likely to induce sleepiness. In fact it can be counter-productive and lead to wakefulness and alertness when trying to sleep.
  2. Though it’s widely believed that working out too close to bedtime can disturb sleep, there isn’t evidence that backs this argument, so it’s better to exercise in the evening than not at all.
  3. The important thing is to exercise because it makes you feel fitter and better, and if you are experiencing sleeping difficulties, the more you exercise, the more likely you are to improve your sleeping patterns.

What to do next?

At Armagh Beds.com we want to make sure you get a great night’s sleep. As a Sleep Council Retailer our expert staff will be only too happy to advise on what bed and mattress is best for you.  You can place your order and gain expert advice from our experienced team over the phone on 028 3755 1260 or even by Email. Or why not Visit in-store at Dalzells, located in Markethill, just off the A28 between Armagh and Newry and less than 45 minutes drive from Lisburn.  No time to visit, no problem!   With over 500 beds and mattresses in stock and free delivery across Northern Ireland and Counties Louth, Monaghan and Dublin, Armagh Beds.com provides a complete service. We also offer competitive rates for delivery throughout the rest of Ireland, which is free in the case of our Sleeptight and Respa divan beds.

New Year, New Bed?

Sleep, beautiful sleep

Now that the New Year has arrived, maybe you’ve decided that this is the year that you’re going to sleep better.  Often unaware that our bed is one of the main reasons for not sleeping well, sleeping in a bed that no longer provides the proper support or comfort can affect the quality of our sleep. According to research conducted by sleep expert Dr Chris Idzikowski, sleeping in an uncomfortable bed could cost you up to an hour’s sleep a night.

Am I due a New Bed?

Changes in our lifestyle and the quality, care and amount of use our beds get impact on whether we need to think about buying a new bed. Factors such as getting married, moving to a new home, losing or gaining weight and our age can affect the level of comfort and support our bed provides. How we use our beds and the length of time we spend in them e.g. reading, watching television or the occasional use of a spare bed can be the deciding factors in choosing a new bed.  Buying a new bed is an important investment especially when we consider that we spend a third of our life in bed.

The Bed M.O.T.

Ask yourself the following 10 questions to find out whether you’re ready for a new bed:

1. Is it seven or more years old? The critical ‘Seven year itch’ can be a make or break moment for many marriages and mattresses.
No [ ] Yes [ ]

2. Did you have your best night’s sleep recently on a different bed?
No [ ] Yes [ ]

3. Are you waking up more frequently feeling unrefreshed and with aching joints?
No [ ] Yes [ ]

4. Do you disturb your partner or are you disturbed by them when changing sleep positions during the night?
No [ ] Yes [ ]

5. Does it look used or worn?
No [ ] Yes [ ]

6. Does it feel lumpy?
No [ ] Yes [ ]

7. Does it make suspicious noises in the night or when you turn the mattress?
No [ ]  Yes [ ]

8. Is it sagging in the middle – do you and your partner roll towards each other unintentionally during the night?
No [ ]  Yes [ ]

9. Are the base, legs or castors lumpy, worn or wobbly?
No [ ] Yes [ ]

10. Would it be embarrassing if the neighbours saw your bed without its covers?

No [ ] Yes [ ]

If you answered yes to four or more questions the advice from the Sleep Council is to “Get a new bed fast”.

What to do now

At Dazell’s of Markethill there’s no need to wait days or weeks on a better night’s sleep. We want to ensure you have the confidence in knowing you have made the right choice of bed and mattress based on your individual needs. With over 500 beds and mattresses in stock and with free delivery across Northern Ireland and Counties Louth, Monaghan and Dublin, Armagh Beds.com provides a complete service. Of course, you can always Visit in-store at Dalzells, located in Markethill, just off the A28 between Armagh and Newry. We are just a short 20 minute drive from Lurgan and 55 minutes drive from Lisburn.  No time to visit, no problem! You can place your order and gain expert advice from our experienced team over the phone on 028 3755 1260 or even by Email.  What’s more, as a Sleep Council Retailer we can also provide you with expert impartial advice on choosing beds and mattresses to suit your individual needs. With Free Delivery and Recycling Service across Northern Ireland and Counties Louth, Monaghan and Dublin, we offer competitive rates across the rest of the UK and Ireland.

Good Night, Sleep Tight, Don’t Let The Bedbugs Bite

Dust Mites and Allergies 

How many of us as children remember hearing the rhyme ‘Good Night, Sleep Tight, Don’t Let The Bedbugs Bite’ before bedtime? No surprise when we  consider that the average person shares a bed with over two million house dust mites. According to the national charity, Allergy UK, the bedroom is the most allergic room in the house.

77% of those with an indoor allergy suffer in the bedroom, but 41% recognise their symptoms are actually made worse by that room.

The Bed MOT

Of course, proper care will keep your bed in good condition for longer. However, with the Sleep Council and scientific research now recommending that we change our beds every seven years, it’s worth making time to take the Bed MOT (Mattress Obsolescence Test) to ensure that your bed and mattress meets the health and wellness needs of you, your partner and your family.

Pillow and Mattress Protection 

Important too is the quality and care of your bedding. Whilst many pillows are fully washable it is advisable to replace them every two years. Pillows that have become lumpy or discoloured will no longer provide proper support and could contain high levels of dust mites and skin; a nuisance for allergy sufferers.  Other simple ways of ensuring your bed and mattress stay fresh and allergy free is by using mattress protectors and pillow protectors. Designed to protect your mattress and pillows against soiling and general wear and tear, these protectors will keep your bedding and bed fresher and cleaner for longer.  For allergy sufferers in particular, there is a huge array of anti-allergy, natural protectors available. Breathable and waterproof, mattress and pillow protectors can help keep your new bed allergen-free, or prevent existing allergens from being present in older bedding.

What to do now…

At Dalzell’s of Markethill we want to make sure that you are getting the maximum benefit from your bed and bedding.  With a great selection of pillow protectors and mattress protectors online you are assured of making the right choice for your individual comfort and support needs. Or, you can Visit in-store today at Dalzells, your local Bedding Experts in N. Ireland. Located in Markethill, with plenty of free on-street parking and just off the A28 between Armagh and Newry, we’re a short 15 minute drive from Portadown, 20 minutes from Dungannon and Banbridge. You can of course always place your order and gain expert advice from our experienced team over the phone on 028 3755 1260 or even by Email.  Whatever way you shop with us you can be assured of A Great Deal and Expert Advice. What’s more we offer a Free Delivery and Recycling Service across Northern Ireland and Counties Louth, Monaghan and Dublin, with competitive rates across the rest of the UK and Ireland.

How to Create the Perfect Sleep Environment

The Perfect Sleep Environment

Did you wake up this morning feeling refreshed? If not, you’re not alone. According to the recently published Great British Sleep Survey, people from Northern Ireland are considered among the ‘Worst Sleepers’ in the UK.

What Keeps us Awake?

Citing bodily discomfort, noise, partners, room temperature and light levels as the top five physical factors affecting sleep, “the racing mind” was considered the main cause of Sleeplessness. Affecting us both emotionally and physically, Sleep Deprivation significantly contributes to daytime fatigue and lack of concentration.

What Sleep Advice is Available?

Fortunately though, organisations such as The Sleep Council are here to help, and as a certified member of The Sleep Council, Dalzell’s of Markethill are fully trained to offer expert bed, mattress and sleep advice to our customers.  Or why not check out our Bed and Mattress Buyers Guides at Armagh Beds.com Still unsure if your Bed or Bedroom is giving you the Quality Sleep you deserve? Read on for some top tips  to creating the perfect sleep environment from sleep expert, Kathleen McGrath.

 Top Tips for the Perfect Sleep Environment:

  1. Just the Right Temperature – between 16 and 18 degrees centigrade. Feeling too hot or too cold in the night can lead to restless sleep and wakefulness.
  2. Kept dark. Light is a common sleep ‘robber’ so investing in a good pair of well lined curtains which keep the Light Out and the Room Dark can be really helpful.
  3. Free from Distractions. So lose the laptop, the mobile, the computer games, the television and anything else that is likely to distract from the serious business of sleep!
  4. Comfortable. And central to comfortable is a Good Supportive Bed – the bigger the better (for less partner disturbance) and as good as the budget can stretch to: we spend a third of our life in bed so why compromise on the cost of a good night’s sleep?
  5. Relaxing. The bedroom should be an oasis of Calm and Tranquility – uncluttered and devoted to the land of dreams.

What To Do Now…

As a certified member of The Sleep Council, Dalzell’s of Markethill takes your health and sleep needs seriously.  We want to make sure that you are getting the maximum benefit from your bed and mattress ensuring you years of restful, quality sleep.  At Armagh Beds.com we have produced a series of Bed and Mattress Buyers Guides so that you are assured of making the right choice for your individual comfort and support needs. Or why not Visit in-store today at Dalzells, your local Bedding Experts in N. Ireland. You’ll find us in Markethill’s Main Street with convenient free on-street parking, that’s just off the A28 between Armagh and Newry, a short 20 minute drive from Banbridge or Dungannon and 45 minutes from Lisburn down the M1. You can of course always place your order and gain expert advice from our experienced team over the phone on 028 3755 1260 or even by Email. However you decide to shop with us you can be assured of Expert AdviceA Great Deal and Free Delivery of your Bed or Mattress throughout N. Ireland and Counties Monaghan, Louth and Dublin City, with highly competitive rates available across the rest of the UK and Ireland.