How to Sleep Better in 2024

3 January 2024

It's no secret that good sleep is vital for our mental and physical health, yet according to the NHS, around a third of us are regularly struggling to get the rest we need. There are many factors which may have contributed to this modern day sleep pandemic, including sedentary lifestyles and an increase in stress and anxiety. If you think there may be similar reasons for your inability to sleep, there are steps you can take to get your sleep schedules back on track.

Why Can't I Sleep?

According to scientific knowledge, your circadian rhythm, or the system that controls your body's sleep/wake cycle, may be the secret to healthy sleep, yet there are many things which might interfere with it. Some of these include:

Back or neck pain
Stress or anxiety
Snoring
Overheating

Continue reading to find some tips for dealing with each of these issues, and improving your quality of sleep in the long term.

1. Soothe Your Sinuses

Do you or your partner snore? Regular snoring can significantly disrupt your quality of sleep, leading to restless nights and daytime fatigue. If you suffer with this issue, our experts recommend you try a snoring spray approved by the British Snoring and Sleep Apnoea Association like Rhynil.

Rhynil Stop Snoring Spray

Rhynil Stop Snoring Spray uses natural ingredients like the leaves of the Eyebright plant to gently relieve nasal decongestion and palatal flutter (or soft palate and uvula vibrations). While it is very effective for mild to moderate sinus issues, it may not be able to remedy very severe snoring.

We We Love It:

Ideal for treating mild to moderate snoring
Uses a safe, natural ingredient to relieve symptoms
Suitable for nasal congestion, mouth breathers and those with palatal flutters
Only needs to be used twice a day
Bottle contains a month worth of treatment

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Rhynil Double Strength Stop Snoring Spray

Capable of aiding the heaviest of snorers, Rhynil Double Strength Stop Snoring Spray functions similarly to the regular strength Rhynil Snoring Spray and uses natural ingredients to relieve sinus issues and palatal flutter. It can also help reduce irritation triggered by dust allergies, or similar conditions.

Why We Love It:

Ideal for treating more severe snoring
Uses a safe, natural ingredient to relieve symptoms
Helps reduce nose stuffiness, palatal flutter and certain allergy symptoms
Only needs to be used twice a day

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2. Wind Down Before Bed

Have you ever struggled to calm your mind after mentally strenuous day? Stress and anxiety can often lead to sleep issues by keeping you in an alert state, even when you're supposed to be winding down for bed. To help you combat such feelings and put anxious thoughts at bay, you might find a calming device like the Beurer ST100 Stress ReleaZer Relaxation Aid.

Beurer ST100 Stress ReleaZer Relaxation Aid

If you often find yourself lying awake with anxious thoughts, the Beurer ST100 Stress ReleaZer Relaxation Aid might be able to help you. By combining soothing vibrations, music and comforting warmth, the aid aims to put you in a more relaxed state so you can drift off without difficulty. At the same time, its illuminated ring functions as a deep breathing trainer to relax your body further.

Why We Love It:

Produces warmth, vibrations and music to relax you
Also functions as a deep breathing aid
Compact size can be easily taken to bed
Simply place on your diaphragm for best results

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3. Get Comfy

While this may seem obvious, you would be surprised how many people sleep with pillows and bedding that dont offer enough support or padding, leading to discomfort, back and neck pain, and difficult sleeping in the long run. To ensure you get enough back and neck support from your bed, it can help to invest in a good orthopaedic pillow.

Mediflow Water Base Orthopaedic Pillow

The Mediflow Water Base Orthopaedic Pillow is designed for those with back or neck pain or those who struggle to sleep due to migraines. Ranked best-performing when compared to other similar pillows, it effectively moulds to your body shape due to its water-filled base, helping to reduce discomfort and pain so you can sleep in peace.

Why We Love It:

Ideal for neck and back pain as well as migraines
Ranked best performing pillow in a clinical test
Water base moulds and supports your unique body shape
Incredibly comfortable and soothing

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Harley Bed Relaxer White Bed Wedge Pillow

The Harley Bed Relaxer White Bed Wedge Pillow has a triangular shape which can hold your neck at an optimal 20° to 30° angle for sleeping, but can also prop up your back and neck when you're in a sitting position. If regularly used, it can help alleviate back and neck pain, and improve you posture in the long term so such issue are less likely to return.

Why We Love It:

Foam bed wedge comfortable supports your neck and back
Suitable for sleeping or sitting upright in bed
Capable of improving posture and back and neck pain over time
Supplied with a soft fleecy pillow cover

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4. Chill Out

And not just in the metaphorical sense. Those who tend to overheat or experience hot flushes in bed might find it difficult to fall or stay asleep due to the resultant discomfort. If this applies you, you might want to swap your regular sheets out for some cooling bedding, like the Layer of Air Cooling Mattress Topper.

Layer of Air Cooling Mattress Topper

The Layer of Air Cooling Mattress Topper creates a cooling barrier between you and your mattress to relieve the discomfort of excessive heat. Made from thermoregulating material, it is breathable yet prevents moisture from passing through, allowing air to flow around your body to keep you cool. The result is a fresh, cool, comfortable night of sleep.

Why We Love It:

Ideal for sleeping with night sweats and hot flushes
Requires minimal set-up for straightforward use
Can be machine washed for hygiene maintenance
Super soft and comfortable
Provides pressure relief while keeping you cool

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Sleep In Relaxation and Comfort

By making small changes to your lifestyle and sleeping environment, you can make a significant difference to your quality of sleep over time. Tackling issues like snoring, poor posture, pain, stress and excessive warmth can make it far easier to fall and stay asleep, so you'll wake up feeling rested every morning. Check out more of our products in our Sleep Better range.

Did you find these tips helpful? Please don't hesitate to let us know in the comments, or find us on Facebook and Twitter.

Tags: Sleep Better, Nasal and Sinus, Snoring, Back Pain, Neck Pain