The document provides 5 tips for getting a good night's sleep: 1) Avoid bright screens before bed as the blue light can disrupt sleep. 2) Cut down on caffeine which can cause sleep problems for 10-12 hours after consumption. 3) Be smart about napping as excessive napping can worsen sleep issues. 4) Engage in regular exercise as it helps people sleep better and feel less sleepy during the day. 5) Wind down before bed with deep breathing, muscle relaxation, or visualization to relax the body and mind.

1. 5 Top Tips To A Good Night’s
Sleep
A quick, simple guide to helping you get that good night’s rest!

2. Introduction
As industry experts in all things beds we understand how to help people achieve a great night’s sleep.
We have collated 5 of the best tips to help you achieve the night’s sleep you deserve.

3. 1. Avoid Bright Screens
All nighttime light can interfere with your sleep,
however the blue light emitted from electronics is
far more disruptive.
This includes screens on your phone, tablet,
computer and television. You can reduce the
impact by using devices with far smaller screens,
turning down brightnesses etc.

4. 2. Cut Down On Caffeine
Although it may come as a surprise to you, caffeine
can cause severe sleep problems up to ten to
twelve hours after drinking it. Consider
eliminating caffeine any time after lunch or just
cutting down your overall intake in general.

5. 3. Be Smart About Napping
Yes, it is a good way to recharge and make up for
lost sleep hours. But if you are having trouble
sleeping through the night, then napping can make
things a lot worse.
If you suffer from any sleep disorders then it’s best
that you cut napping out completely or maybe
reducing them to 15-20 mins.

6. 4. Regular Exercise
Studies show that regular exercisers sleep better
and feel a lot less sleepy during the day. Regular
exercise also reduces the symptoms of insomnia
and sleep apnoea, whilst it increases the time that
you spend in long deep sleep.
Running is a great way to get exercise. Why not
look up a race, marathon or other running
activities near you?
Find the nearest one to you by using ‘The
Running Bug’ website: http://therunningbug.co.
uk/events/running-events-home.aspx

7. 5. Wind Down
Relaxation techniques to help you unwind:
● Deep Breathing - Try to close your eyes, and
try taking deep, slow breaths making each
breath deeper than the last.
● Muscle Relaxation - Starting with your toes
clench all your muscles as tightly as you can,
then completely relax. Work your way from
your toes up to your head.
● Visualization - Close your eyes and imagine a
place or activity that is calming and peaceful
for you.

8. Conclusion & Summary
So to conclude here are our top 5 tips for a good night’s sleep:
1. Avoid Bright Screens
2. Cut Down On Caffeine
3. Be Smart About Napping
4. Regular Exercise
5. Wind Down
We hope that you find this powerpoint helpful. We would like to give a special thanks to those at Get Laid Beds
for the information used in this presentation. You can find out more about this topic on their website here -
www.getlaidbeds.co.uk.

9. Sources
We would like to thank you the following resources that informed this presentation:
● The Help Guide: http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm
● Get Laid Beds Workshop Team: www.getlaidbeds.co.uk
If you have any questions or feedback, please don’t hesitate to contact us. You can view
our contact details on Linkedin.