Your head hits the pillow, and you close your eyes and poof, you’re asleep. If only it was that simple, right? While for some lucky few, sleep comes easily, our recent study revealed it takes over 41% of 18-34-year-olds more than 30 minutes to drift off. Perhaps they’re doing something differently? Here are the five best and worse things to do before bed and how they can help you sleep better.

What are the best things you can do before bed?

Let’s start with how to do things right. Here is a list of three things good sleepers tend to do before bed that can help you fall asleep faster and wake up more refreshed:

1. Enjoy a hot bath

If you need a good reason to indulge in a warm tub of bubbles, research suggests they could help you snooze better. Hot water helps to increase your body’s temperature and drop again before you go to bed. According to a study, this can make you fall asleep faster by up to ten minutes. Add some Epson salts and lavender to your bath for extra sleepy benefits, and make sure you’ve got some soft, fluffy bamboo bath towels ready to dry off before you hit the hay.

Now you know the things to do before you hop into bed, check out this list of things to avoid. And why these sabotaging sleep habits can make it harder to get the recommended 7-9 hours that keep you feeling your best.

Why are certain habits before bed detrimental to sleep quality?

Falling into bad sleeping habits can reduce the quality and length of your shut-eye, taking its toll on your well-being. For example, going to bed early or drinking late at night can deprive you of the rest you need to stay healthy. Over time, these bad habits can lead to sleep disorders such as insomnia. It is important to be aware of how your habits are affecting your sleep quality in order to make the changes you need to improve your rest. Here are a few of the worse culprits;

1. Scrolling Instagram

Many of us are guilty of constantly scrolling our phones all day. With emails, social media, and all those TikTok videos, taking time away from our screens can be the ultimate challenge. Though avoiding blue light at least two hours before bed can not only make it easier to fall asleep, it can also improve the quality of your shut-eye. Try leaving electronics outside the bedroom and swapping those Instagram stories for a good book or some pillow talk with your partner. You will thank yourself when you wake up in the morning.

Setting a healthier sleeping routine does not have to be overwhelming. Here are a few snooze-friendly tips to get you started;

• Decide on a bedtime you can stick to- Aim to get to bed at the same time every night. This starts with setting a realistic time of what works for you giving you enough time to relax between finishing work and hitting the hay.

   

• Avoid bad sleeping habits- If any of the bad habits above sound familiar, make an effort to reduce them by swapping them for healthier alternatives.

   

• Get enough movement- Regular exercise can help you sleep better. Studies show that getting enough daily movement can reduce the time it takes you to fall asleep. A great reason to get those 10,000 steps in.

Creating your perfect bedtime can take trial and error. When it comes to rest we are all very different, from how firm we like our mattress, how many hours we need to our favourite sleeping position. Whether it’s allowing yourself more time to unwind, enjoying a bath or treating yourself to breathable bedding. Small adaptions to your sleeping habits will lead to a better night’s kip and far brighter mornings.

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Snoring – it’s probably one of the most annoying things to contend with as you try to drift off at night. Sleeping next to somebody who snores can prevent you from actually falling asleep, leading to frustration and tiredness. In order to try and combat some of that frustration, we’re sharing everything you need to know about snoring: being informed on the matter might help!

What is snoring?

This is a rumbling or snorting sound that occurs when somebody is asleep; it happens because the soft tissue in your nose and throat flutters as you breathe, vibrating with the air that flows through it. Most people will snore from time to time, especially if they have a cold or have been drinking alcohol in the evening. However, for some people, it’s much more of a chronic problem – and it’s not just the snorer themselves that suffers.

What causes snoring?

As mentioned, being drunk or full of cold can cause you to snore intermittently. There are various other common causes, though. Some of these include:

• Being overweight: Excessive weight can contribute to snoring by increasing the amount of fatty tissue around the neck and throat. This can put pressure on the airway, causing it to narrow and resulting in snoring.
• Taking sedatives or heavy sleeping medication: The consumption of sedatives can relax the muscles in the throat and tongue, leading to increased snoring. These substances can contribute to further airway obstruction during sleep.
• Sleeping position: Sleeping on your back can increase the likelihood of snoring. In this position, the tongue and soft tissues in the throat may collapse backwards, partially blocking the airway and causing snoring.
• Old age: As individuals age, the throat muscles may become weaker and lose their tone. This can increase the likelihood of snoring. Additionally, genetic factors can influence the anatomy of the airway, making some individuals more prone to snoring.
• Sleep Apnea: Snoring can be a symptom of sleep apnea, a sleep disorder characterized by pauses in breathing during sleep. Sleep apnea is often accompanied by loud snoring and can have serious health implications if left untreated.
• Smoking: Smoking irritates the airways and causes inflammation, which can lead to snoring. The toxins in cigarette smoke can also damage the respiratory system and contribute to the development of various breathing disorders, including snoring.

What are the risks associated with snoring?

While snoring in itself is an issue, it can also lead to problems further down the line. The annoying habit has actually been found to have increased the risk of health problems such as a stroke; snoring increases the risk of carotid atherosclerosis, which is where arteries in the neck narrow due to a fatty deposit known as plaque. This can then cause you to have a stroke.

The issue can also cause an irregular heartbeat, known as an arrhythmia. Further down the line, arrhythmias can lead to a lack of blood flow to other organs – this impacts the way you’re able to function.

How does snoring impact your partner?

How can you prevent or stop snoring?

From being mildly annoying to downright harmful, snoring affects people differently. There are a variety of ways in which you can help prevent the issue, leading to a better night’s sleep for you and whoever you share your bed with.

Lifestyle changes

The first way to help yourself stop snoring is to make small lifestyle changes and see if this improves matters. Some things to try are:

• Quit smoking
• Cut down on alcohol
• Avoid sedatives or heavy sleeping medication
• Try to sleep on your side
• Lose weight

Shop-bought products

There is also a range of products you can buy over the counter to help prevent the problem. These include:

• Nasal strips
• Mouth pieces
• Nose clips
• Purifying nose plugs
• Chin straps

They are designed to be comfortable and help you stop snoring without causing pain or discomfort. You should also ensure you have a comfortable mattress which limits motion transfer, such as the Panda London Bamboo Hybrid Mattress – with 1,500 springs to isolate movements and ensure your body is aligned, it is the perfect option to encourage a comfortable night’s sleep with less disturbance! Pair this with a pillow that properly supports your neck and head, and you should be able to breathe much easier as you snooze.

Surgery

If your chronic snoring doesn’t go away with lifestyle changes and over the counter purchases, then it might be time to consider medical help. While not particularly common or accessible, there are a few different surgeries which can be done to help you…

• A reconstructive surgery to stabilise the structure of the back of your throat
• Nerve implantation surgery which stimulates the tongue to contract and move to help you breathe easier
• Nasal obstruction removal surgery, which increases airflow through the nose

Of course these surgeries are a last resort, and should be thoroughly researched and considered.

Some more reading

If you want to know even more about snoring, here are a few things you might find interesting!

• Snoring
• How to Stop Snoring
• Why Do People Snore?

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