{"id":2235,"date":"2022-04-13T06:22:00","date_gmt":"2022-04-13T06:22:00","guid":{"rendered":"https:\/\/www.bedguard.com.au\/?p=2235"},"modified":"2022-04-13T06:22:00","modified_gmt":"2022-04-13T06:22:00","slug":"how-to-set-up-your-day-for-a-good-nights-sleep","status":"publish","type":"post","link":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/","title":{"rendered":"How to set up your day for a good night\u2019s sleep"},"content":{"rendered":"

Wondering what you can do to get a good night\u2019s sleep? Believe it or not, how you sleep at night depends a lot upon what you do in the day.<\/p>\n

 <\/p>\n

\"How<\/p>\n

 <\/p>\n

It might surprise you but a good night\u2019s sleep starts the moment you wake up and is influenced by how you spend your daylight hours. It might sound strange, but once you understand the factors that influence sleep, you\u2019ll be in a better position to change some of your daytime habits, so you can sleep better at night.<\/p>\n

Set your alarm<\/h2>\n

As tempting as it may be, avoid hitting the snooze button and get up at the same time each day \u2013 even on weekends. Research has shown that waking up at the same time each day (and going to bed at the same time) helps set your body clock for sleep. Our body has a circadian rhythm<\/a> which is basically a 24-hour internal body clock that controls cycles of sleep and wakefulness. Ensuring that you wake at the same time each morning makes it easier for your body to sleep well at night.<\/p>\n

Get some sunshine<\/h2>\n

Being exposed to daylight is an important part of a good sleep routine. Exposure to light helps set your circadian rhythm and those natural sleep and wakeful cycles. Research has shown that people who spend between 3-5 hours outside each day have the best sleep. It\u2019s also important to expose yourself to light early in the morning, so pull those curtains back and let the sun in.<\/p>\n

Get moving for a good night’s sleep<\/h2>\n

Regular exercise<\/a> is important for our overall health and wellbeing, but did you know that it can also promote a good night\u2019s sleep? Exercise has been shown to help regulate sleep patterns, and improve the quality and duration of sleep<\/a>. The only thing to be careful of is not to exercise too close to bedtime as the immediate effects of exercise can interfere with your ability to fall asleep and stay asleep.<\/p>\n

Eat regularly<\/h2>\n

We all need to eat, but having set times to eat during the day will help you avoid the \u20183pm\u2019 energy slump \u2013 where you\u2019re tempted to eat unhealthy food, and will also reduce the likelihood of bingeing after dinner. Eating too much before bedtime or eating foods high in fat or salt<\/a> can interfere with sleep. By eating regularly throughout the day, you\u2019ll also be giving your body more signals to create a regular daily routine.<\/p>\n

Drink up<\/h2>\n

We\u2019ve all known the perils of drinking too much fluid before bedtime \u2014 getting up to the bathroom during the night! To avoid this, try to drink most of your water during the day and cut back on your fluid intake in the few hours before going to bed. This way, you\u2019ll keep your body hydrated and you\u2019ll be able to stay tucked up in bed all night.<\/p>\n

Watch alcohol and caffeine<\/h2>\n

We all know that caffeine<\/a> can interfere with sleep so it\u2019s best to avoid it in the hours before bed, but what about alcohol<\/a>? Well, while it may make you feel drowsy, it impairs your overall sleep by interrupting your circadian rhythm, blocks your REM sleep<\/a> (meaning you\u2019re likely to wake up groggy and confused) and can increase the number of trips to the bathroom during the night.<\/p>\n

Reduce TV and other screens<\/h2>\n

Watching TV and using other electronic devices<\/a> can also spell doom for a good night\u2019s sleep. Not only can they stimulate the brain, but the blue light emitted from them suppresses the production of melatonin<\/a> \u2013 a hormone that plays an important role in our sleep wake-cycle. If you\u2019re going to use them at night, it\u2019s recommended you switch them off 1-2 hours before bedtime.<\/p>\n

Develop a good routine<\/h2>\n

Speaking of bedtime, having a good bedtime routine<\/a> plays an important role in getting a good night\u2019s sleep. Doing relaxing things to unwind from the day and preparing your room for sleep go a long way to helping you get good-quality shut-eye.<\/p>\n

Don\u2019t forget the mattress<\/h2>\n

Of course, one of the most important factors in whether you sleep well is the mattress you sleep on<\/a>. It should be comfortable and supportive and suitable for your requirements. At BedGuard, we have a range of high-quality, Australian-made waterproof mattresses to suit every member of the family. Come in-store or browse online<\/a> today and take another step towards a good night\u2019s sleep.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Wondering what you can do to get a good night\u2019s sleep? Believe it or not, how you sleep at night depends a lot upon what you do in the day.     It might surprise you but a good night\u2019s sleep starts the moment you wake up and is influenced by how you spend your…<\/p>\n","protected":false},"author":1,"featured_media":2236,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"iawp_total_views":5,"footnotes":""},"categories":[191,213,62],"tags":[251,111,134,110],"class_list":["post-2235","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mattress-comfort","category-sleep-facts","category-sleeping-tips","tag-circadian-rhythm","tag-good-nights-sleep","tag-quality-sleep","tag-sleep-tips"],"acf":[],"yoast_head":"\nHow to set up your day for a good night\u2019s sleep - BedGuard<\/title>\n<meta name=\"description\" content=\"Want a good night's sleep? What you do when you wake up and throughout the day will determine how well you sleep at night\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to set up your day for a good night\u2019s sleep - BedGuard\" \/>\n<meta property=\"og:description\" content=\"Want a good night's sleep? What you do when you wake up and throughout the day will determine how well you sleep at night\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"BedGuard\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-13T06:22:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1999\" \/>\n\t<meta property=\"og:image:height\" content=\"1333\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Peter Carey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Peter Carey\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/\"},\"author\":{\"name\":\"Peter Carey\",\"@id\":\"https:\/\/bedguard.com.au\/backup\/#\/schema\/person\/3130f771e51e3524b23ba1f0137d8fc2\"},\"headline\":\"How to set up your day for a good night\u2019s sleep\",\"datePublished\":\"2022-04-13T06:22:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/\"},\"wordCount\":767,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg\",\"keywords\":[\"circadian rhythm\",\"good night's sleep\",\"quality sleep\",\"sleep tips\"],\"articleSection\":[\"Mattress comfort\",\"Sleep Facts\",\"Sleeping Tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/\",\"url\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/\",\"name\":\"How to set up your day for a good night\u2019s sleep - BedGuard\",\"isPartOf\":{\"@id\":\"https:\/\/bedguard.com.au\/backup\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg\",\"datePublished\":\"2022-04-13T06:22:00+00:00\",\"author\":{\"@id\":\"https:\/\/bedguard.com.au\/backup\/#\/schema\/person\/3130f771e51e3524b23ba1f0137d8fc2\"},\"description\":\"Want a good night's sleep? What you do when you wake up and throughout the day will determine how well you sleep at night\",\"breadcrumb\":{\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#primaryimage\",\"url\":\"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg\",\"contentUrl\":\"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg\",\"width\":1999,\"height\":1333,\"caption\":\"How to set up your day for a good nights sleep\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/bedguard.com.au\/backup\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How to set up your day for a good night\u2019s sleep\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/bedguard.com.au\/backup\/#website\",\"url\":\"https:\/\/bedguard.com.au\/backup\/\",\"name\":\"BedGuard\",\"description\":\"Peace of Mind Mattresses\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/bedguard.com.au\/backup\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/bedguard.com.au\/backup\/#\/schema\/person\/3130f771e51e3524b23ba1f0137d8fc2\",\"name\":\"Peter Carey\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/bedguard.com.au\/backup\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/41ad8025a5070e30f8b81851d3b21556?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/41ad8025a5070e30f8b81851d3b21556?s=96&d=mm&r=g\",\"caption\":\"Peter Carey\"},\"url\":\"https:\/\/bedguard.com.au\/backup\/author\/bedguard\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to set up your day for a good night\u2019s sleep - BedGuard","description":"Want a good night's sleep? What you do when you wake up and throughout the day will determine how well you sleep at night","robots":{"index":"noindex","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"og_locale":"en_US","og_type":"article","og_title":"How to set up your day for a good night\u2019s sleep - BedGuard","og_description":"Want a good night's sleep? What you do when you wake up and throughout the day will determine how well you sleep at night","og_url":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/","og_site_name":"BedGuard","article_published_time":"2022-04-13T06:22:00+00:00","og_image":[{"width":1999,"height":1333,"url":"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg","type":"image\/jpeg"}],"author":"Peter Carey","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Peter Carey","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#article","isPartOf":{"@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/"},"author":{"name":"Peter Carey","@id":"https:\/\/bedguard.com.au\/backup\/#\/schema\/person\/3130f771e51e3524b23ba1f0137d8fc2"},"headline":"How to set up your day for a good night\u2019s sleep","datePublished":"2022-04-13T06:22:00+00:00","mainEntityOfPage":{"@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/"},"wordCount":767,"commentCount":0,"image":{"@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg","keywords":["circadian rhythm","good night's sleep","quality sleep","sleep tips"],"articleSection":["Mattress comfort","Sleep Facts","Sleeping Tips"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/","url":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/","name":"How to set up your day for a good night\u2019s sleep - BedGuard","isPartOf":{"@id":"https:\/\/bedguard.com.au\/backup\/#website"},"primaryImageOfPage":{"@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#primaryimage"},"image":{"@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg","datePublished":"2022-04-13T06:22:00+00:00","author":{"@id":"https:\/\/bedguard.com.au\/backup\/#\/schema\/person\/3130f771e51e3524b23ba1f0137d8fc2"},"description":"Want a good night's sleep? What you do when you wake up and throughout the day will determine how well you sleep at night","breadcrumb":{"@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#primaryimage","url":"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg","contentUrl":"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/04\/Depositphotos_413737868_L-min.jpg","width":1999,"height":1333,"caption":"How to set up your day for a good nights sleep"},{"@type":"BreadcrumbList","@id":"https:\/\/bedguard.com.au\/backup\/how-to-set-up-your-day-for-a-good-nights-sleep\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/bedguard.com.au\/backup\/"},{"@type":"ListItem","position":2,"name":"How to set up your day for a good night\u2019s sleep"}]},{"@type":"WebSite","@id":"https:\/\/bedguard.com.au\/backup\/#website","url":"https:\/\/bedguard.com.au\/backup\/","name":"BedGuard","description":"Peace of Mind Mattresses","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/bedguard.com.au\/backup\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/bedguard.com.au\/backup\/#\/schema\/person\/3130f771e51e3524b23ba1f0137d8fc2","name":"Peter Carey","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/bedguard.com.au\/backup\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/41ad8025a5070e30f8b81851d3b21556?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/41ad8025a5070e30f8b81851d3b21556?s=96&d=mm&r=g","caption":"Peter Carey"},"url":"https:\/\/bedguard.com.au\/backup\/author\/bedguard\/"}]}},"_links":{"self":[{"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/posts\/2235","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/comments?post=2235"}],"version-history":[{"count":1,"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/posts\/2235\/revisions"}],"predecessor-version":[{"id":2237,"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/posts\/2235\/revisions\/2237"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/media\/2236"}],"wp:attachment":[{"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/media?parent=2235"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/categories?post=2235"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bedguard.com.au\/backup\/wp-json\/wp\/v2\/tags?post=2235"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}