Tag Archives: Sleep and Health

You Don’t Have to be an Olympian to Get Better Sleep

Exercise and Sleep

With the Olympics now underway there’ll be a fair share of sleepless nights as we catch up on all the action.

While we certainly don’t advocate staying up late every night to watch your favourite athlete, the Olympics might just be that little bit of inspiration you need to help you start that exercise routine.

We know that exercise has many benefits; sleeping better is definitely one of them.

But don’t worry, you don’t have to be an Olympian to feel the benefits of a good night’s sleep!

The Benefits of Exercise for Sleep

A study published in the Journal of Clinical Sleep Medicine found that…

Exercise improves sleep quality, mood, and quality of life among older adults with insomnia.

We also know that lack of sleep affects our health, mood and general wellbeing;  indeed it puts us at risk of serious medical conditions, including obesity, heart disease and diabetes.

Exercise can people enjoy a better quality of sleep and it lowers body temperature which helps induce better sleep.

Top Tips to help You Sleep

Research shows that people who exercise regularly have a lower risk of many chronic diseases, and its benefits include better self-esteem, mood, sleep quality and energy.

Indeed, studies show that exercise can reduce the risk of stress, depression, dementia and Alzheimer’s disease.

So How Much Exercise is the Right Amount?

The Sleep Council has produced the following tips on how to introduce exercise into your daily routine.

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.

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.

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.

Seep Accredited Staff

What to do next?

At Dalzell’s we take your sleep needs seriously. Our sleep accredited staff are on-hand to advise, so give us a Call, email or visit instore today. Based in Newry, we’re a short drive from the M1 and accessible to both Belfast and Dublin.

With over 500 beds and mattresses in stock, including leading brands Relyon, Staples, King Koil, Respa and Kaymed we also provide Free Delivery and Free Collection and Recycling of Your Old Bed throughout Northern Ireland and Counties Louth, Monaghan and Dublin.  We’ll 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.

 

 

Health Benefits of a Good Night’s Sleep

The start of September signifies many new beginnings. From children starting school, to the first signs of autumn. Did you know that it could also mark the start of a whole new sleep routine?  Sleeptember, a new and exciting initiative from The Sleep Council, has been launched to remind everyone of the health benefits of a good night’s sleep.  Getting the right amount of sleep not only keeps us mentally alert and ready to face the challenges of the day, it also brings many other benefits.

Sleep Facts 

Majority of Britons (70%) now sleep for seven hours or less per night with more than a quarter (27%) experiencing poor quality sleep on a regular basis. And the number of Britons getting just five-to-six hours per night has risen dramatically in the past three
years: more than a third of us get by on that amount of sleep compared to 27% in 2010. (The Sleep Council’s Great British Bedtime Report, March 2013)

Getting a good night’s sleep is just as important as diet and exercise when trying to lose weight. People who shifted their sleeping pattern from less than six hours to between seven and eight hours a night put on 2.4kg less weight over a six year  period. (Eastern Ontario Research Institute and Laval University in Quebec, September 2012)

A bed may have deteriorated by as much as 70% from its ‘as new’ state after 10 years. It also showed that beds as little as six years old could offer significantly less support and comfort than a new one, thanks to wear and tear not just from body weight and movement but also sweat and debris such as skin, scales, hair etc. (Research by the Furniture Industry Research Association, 2011)

One in six women acknowledged that their tiredness was caused by an uncomfortable bed. And seven out of 10 women would be prepared to pay £500 and considerably more to buy a new one. (Sleep Council ‘Sleeping Beauty’ survey, October 2011)

Ensuring a good night’s sleep 

Current research indicates that we don’t necessarily need eight hours sleep: experts believe that most adults require somewhere between six and nine hours in order to feel refreshed and to function well both mentally and physically. To ensure a good night’s sleep it’s essential to follow good lifestyle habits and to eliminate the factors that are causing disturbed sleep.

  1. Establish a bedtime routine by going to bed at the same time each night and get up at the same time each morning.
  2. Try and wind down at night by doing a relaxing activity i.e. something that is not going to stimulate your brain, such as listening to calming music or reading a book.
  3. Incorporate some exercise into your routine earlier in the day as this will help relax the body and prepare you for the evening wind down.
  4. Avoid alcohol, caffeine or high-sugar content drinks as they can lead to over stimulation and prevent you from getting those all-important snoozes!
  5. Create a relaxing sleep environment in your bedroom. Turn off game consoles, TVs, mobile phones or any other distracting technology devices.
  6. Ensure you are getting the right support from your bed and mattress. If you’re a couple, make sure your bed is big enough for two to sleep comfortably beside one another. Ergonomic studies have shown that couples sleep better in a bigger bed. Before trials only 15% said they would buy a larger than standard bed while afterwards, 50% said they would. (Ergonomic Pilot Study of Bed Size and Sleep Quality by ICE Ergonomics, February 1995)

What to do next

At Dalzell’s of Markethill we want you to enjoy a great night’s sleep every night. As a Sleep Council Accredited Retailer and a supporter of Sleeptember, we  have compiled a comprehensive buyers guide where you’ll find lots of helpful information on choosing the right bed and mattress 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, including leading brands RespaKing KoilKaymedStaples BedsMyers Beds you’ll be spoilt for choice.  What’s more, we also provide Free Delivery and Free Collection and Recycling of Your Old Bed throughout Northern Ireland and Counties Louth, Monaghan and Dublin.  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.