health

Ahead of World Sleep Day, here are 3 top tips for getting a better night’s sleep

Published 17:16 11 Mar 2022 GMT

Ann Cronin

Ahead of World Sleep Day, here are 3 top tips for getting a better night’s sleep

Brought to you by Mude Sleep

Zzzzzzz...

This Friday 18 March marks World Sleep Day, an annual opportunity for us all to focus in on our sleep patterns and look for ways to improve our rest. And if getting a good night's sleep is something you struggle with, it looks like you're not alone. Recent research from the Phillips Global Sleep Survey 2020 revealed that only 49% of adults are satisfied with their sleep, and only 32% of people say they feel well rested every morning (Phillips Global Sleep Survey 2021).

Considering just how much a bad night's sleep can effect your mood and energy levels during the day, it really is something worth improving on if you don't usually feel well rested during the day. With that in mind, we've put together some top tips that should help improve on the quality and quantity of your sleep...

Ditch your screens

The Phillips Global Sleep survey 2021 revealed that 84% of respondents use their phone in bed, up from 74% in 2020. Spending time on screens before bed can delay sleep, as the blue light from your phone has been proven to block the hormone that makes you feel sleepy.

With that in mind, you're better off replacing that late night scrolling with a wind-down routine that doesn't involve screen time. Reading, meditation or sipping a chamomile drink before bed are all sleep-friendly activities you can replace that time on your phone with, and they're sure to set you up for a better night's sleep too.

Incorporate some sleep-friendly ingredients into your night routine

If you want to take some extra steps to improve your sleep, incorporating some sleep-friendly organic ingredients, like Chamomile and Valerian Root, into your daily routine could do the trick. And that's where Mude comes in!

Mude is an Irish range of natural, sparkling beverages made to deliver functional health benefits, including helping to improve sleep and restore energy in a natural way. Available in Tesco, there are five drinks in the range - including Mude Sleep - that each have their own unique health benefits such as natural energy, mental focus, relaxation and improved sleep. What makes Mude Sleep so special is the fact that it's made from natural ingredients and organic botanicals, that all help improve sleep quality. The key ingredients include a dreamy blend of Chamomile and Valerian Root.

Chamomile helps to calm the mind and relax the body, and it has adaptogens which help to relieve stress. Valerian is a herb native to Asia and Europe, which has been shown to reduce the amount of time it takes to fall asleep, as well as improve the quality of sleep. Combined with B vitamins and minerals, Mude Sleep is also low sugar, low calorie, vegan and gluten-free, so they're sure to blend seamlessly into your existing diet. You can pick up 4-packs of Mude Sleep in Tesco stores nationwide.

Cut out habits that aren't sleep-friendly

A quick coffee can feel like a saving grace on a day where you're not feeling too well rested, but it can also contribute to a cycle of poor sleep. In fact, caffeine reduces total sleep time and sleep efficiency and it can worsen perceived sleep quality. Generally, if you cut down on your caffeine intake, especially after midday, you could see some improvements in your sleep.

Similarly, alcohol could also be disrupting the quality of your sleep. If you tend to sleep in after an evening out, you could be disrupting your sleeping pattern even more by getting out of a normal wake-up routine. Plus, alcohol can increase your chances of waking up during the night, which isn't going to do your energy levels any favours either.

Evidence also suggests alcohol can significantly reduce slow wave sleep time, which is believed to be most restorative sleep, and REM sleep time with chronic use, so it's definitely a factor you should consider.

Want to try out Mude for FREE? Mude will be at Dundrum Town Centre on World Sleep Day, Friday 18 March, giving out free cans of Mude Sleep and €2 coupons which can be used to purchase a Mude Sleep 4-pack in Tesco stores nationwide. Pick up a pack of Mude Sleep in Tesco stores nationwide and learn more about Mude HERE.