Work hard, sleep well…

We all know that exercise is good for us and we are supposed to do a certain amount each week to help keep our bodies healthy and strong. The current recommendations from the UK NHS are that adults aged 19-64 should try to be active daily and should do at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Sleep, and getting enough, is also essential. It’s a fine balance. You need to get enough good sleep, to feel up to doing exercise, and exercise can help you to actually sleep better. 

That’s all well and good, knowing this, but I am a busy working mum, and if you are familiar with our life, sleep in reasonable amounts has been somewhat lacking for me, with a little boy who has struggled with sleep issues. 

Life has settled down for us, and he sleeps better, so I can now start to focus on looking after me a bit and catch up on sleep as well as making sure I am looking after my body by getting some exercise, and slotting that in as part of my routine. 

I run. It’s what I do for exercise both for physical health and aerobic activity but also it helps to clear my mind and release stress. It’s a relatively cheap exercise for me, I don’t wear fancy running gear, just good running shoes and my water bottle. I get home from work, throw on my running gear, make sure I stretch and warm up, then off I go. Even when I am at my most tired, grumpy or really don’t feel like it mood, I always feel better for it, when I make the effort, and when I get home and am doing my warm down and stretching, I tell myself that I knew I needed that run. I can slot it in around my busy work and family life and on a good week, I can get two to three 5km runs in, plus because I don’t drive, and I do a job where I am on my feet all day, and running around a lot, that generally gets me enough exercise in the week. When I can’t run, or fail to fit it in, I struggle both emotionally and physically. I am not a professional runner, by any stretch, but it’s what works for me, and gets me the exercise I need.

I have also recently started attending a beginners pilates class, to help with stretching and strength. I was quite nervous, because I am NOT a fan of exercise classes and groups, and always worry that I will be the most clumsy and inept looking one present, but so far, I am enjoying it, and I don’t feel that everyone is laughing at my antics as I try and learn the exercises. 

So now I am getting more exercise, it’s vital I get better sleep too. Exercise releases lots of good endorphins that can contribute to a better nights sleep, and I do generally feel a “good” kind of tired, when I have had a run but getting a good nights sleep helps me feel better too, on top of that. Making sure I get to bed at a sensible time, in a room that’s conducive to sleep,  having a good mattress to fall comfortably onto, are essential. If you take your exercise seriously and want to support your body whilst it sleeps at night, recovering from activity, then a mattress designed with that in mind, is worth investing in. Working hard and making sure your body is fit and in good shape is a bit pointless if you are going to undo that work by climbing into bed on a mattress that isn’t supporting your body or making you feel worse when you wake up in the morning. 

Bed Guru is an online bed retailer who are sleep specialists, they understand that no two people share the same sleeping requirements and see it not just as a belief but an obligation to ensure that everybody gets a great night’s sleep! Bed Guru have recently launched their new sport mattress range that are specially designed to aid recovery for those who enjoy an active lifestyle. Alleviate pressure on your joints and muscles and feel the benefits of a deep and therapeutic sleep. Their mattresses are designed to help you get the good nights sleep you need to recover and strengthen your body. You can choose the mattress that works for you, because as we know, no two people have the same sleep needs, so finding what works for you personally, is vital. 

So not only is working hard on your body, important, but sleeping well is too. You can’t really have one without the other, can you? 

We are delighted to be hosting a fabulous giveaway with Bed Guru as part of their #WorkHardSleepWell campaign. 

One lucky winner will win a Misfit Flash Fitness & Sleep Monitor RRP £15

To enter? Simply tell us how you help yourself work hard and sleep well? What helpful tips do you have? Then click on the Rafflcopter link to complete your entry. 

Terms & Conditions:

No cash prize alternative
Winner will be contacted to organise delivery of prize
Giveaway ends on 05/05/2017
UK Entrants only
One winner will be chosen by Rafflecopter. Spam entries will be deleted. All entry requirements must be fulfilled.

a Rafflecopter giveaway

*This post was written in collaboration with BedGuru, all words are my own*

 

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95 comments on “Work hard, sleep well…
  1. Margaret gallagher says:

    By rising at the same time planning my dad with work and rest and switching off tech an hour before bed

  2. Kim Carberry says:

    I have cut down on the caffeine that I drink which helps with my sleeping x
    Kim Carberry recently posted…A photo everyday for a year – Week 16 #Project365

  3. Fiona says:

    I try to get enough sleep..sounds simple but helps me so much! Feel so drained when I don’t sleep well.

  4. Soph H says:

    Trying to get up at a similar time in the mornings, at weekends I try not to sleep in tooooo much!

  5. Sarah Pybus says:

    I have to be up early. so I make sure Igo to bed early too and avoid screens for a good hour beforehand.

  6. iain maciver says:

    to keep to a routine

  7. Simon Tutthill says:

    I always have a really good walk first thing in the morning before work and never get to bed too late either,make me feel tired when I rise.

  8. Susan Smith says:

    I don’t sleep well at all, i’ve tried doing extra activities, but doesnt seem to make much difference

  9. Tracy Nixon says:

    I try to get as much fresh air as I can throughout the day to help me sleep better. I also cut out caffine from lunchtime!

  10. Evelyn Johnston says:

    I exercise daily and eat well and before bed I have a bath with dead sea salts to relax.

  11. MANDY DOHERTY says:

    My routine is waking around the same time everyday and switching off all tech equipment at least 90 minutes before going to bed.

  12. Lorna Ledger says:

    Do a bit of exercise everyday, have a hot shower before bed, light a candle, read, and no tech before sleepy time! x

  13. Lorraine Stone says:

    Go to bed when you are tired, not when the clock tells you too!

  14. Rebecca Nisbet says:

    I struggle to be honest, as i work different shifts.

  15. patrick quilty says:

    get your 10 a day fruit and veg

  16. MM says:

    I go to bed early, and get up early. This gives me much more hours in the day to work with, and get things done in.
    I always do a lot of exercise, which tires me out and helps me to drop off to sleep. Staying asleep does prove more problematic though!

  17. ADEINNE TONNER says:

    I always try to go to sleep at the same time each night and wake up at the same time so i can try to have a productive day without being over tired

  18. Lauren Bond says:

    I drink lots of water throughout the day and make sure I do not look at my phone up to an hour before I go to bed

  19. Tamasine Brailey says:

    I find that if my day is full and my mind is active then I will sleep well at night. If I don’t do anything all day then I tend to not sleep as well during the night.

  20. amy bondoc says:

    i actually have a terrible sleep pattern ive literally tried everything, i work out for at least two hours and day and have a cup of lavender tea before bed not much helps though!

  21. Emma Gibson says:

    Have a good routine going.

  22. rebecca h says:

    I work shifts so getting into a routine with times etc is impossible! it is good to let your brain know it’s bedtime so I try and have a routine with this, hot drink before bed and turn all electronics off half an hour before I want to sleep! helps me unwind. also a good book before bed does wonders turning your busy mind off!

  23. Mel Turner says:

    Not going to bed too late

  24. Sidrah Ahmed says:

    A good routine waking up and going to sleep at the right time

  25. Lorraine Kirk says:

    The best tip that someone told me for insomnia was to speak to yourself in a boring monotone, describing to yourself what you are thinking about. ie. I am now thinking about a sheep jumping over a gate or I am now thinking about not being able to sleep. Try it, it really works.

  26. clair downham says:

    lots of exercise and no gadgets before bed

  27. Kim Neville says:

    I tend to walk everywhere rather than take car and do little exercises at home and practising gymnastics with my son. Tires me out and sleep better when have been more active

  28. Harline Parkin says:

    Lots of housework plus it makes you feel good to see your house nice and clean join a gym best thing I did this year but a couple of hours before bed I relax so I wind down

  29. Jo Carroll says:

    I live in a state of perpetual tiredness and am at Defcom 1 for Zombie like movement in the hour just before and after I wake up…so all these tips are appreciated!

  30. Solange says:

    Try to go to sleep and get up at the same time everyday, get as much natural sunlight as possible, move vigorously during the day – don’t sit for more than an hour, limit caffeine, nicotine, alcohol, and big meals at night, take time for relaxing activities before sleep and create a calm and restful sleep environment.

  31. laura banks says:

    i dont go to bed too late and have a routine

  32. melanie stirling says:

    I don’t sleep well at night at all,I lie awake for hours and then I am really sleepy during the day.I read for an hour or two in bed and sometimes that helps.

  33. Stevie says:

    If I’m having problems sleeping, I like to put radio 4 on quietly.

  34. Isabel O says:

    I have been using the eye comfort mode on my phone way more. It filters out the blue light. It makes the screen look like of orange tinged but it really reduces eye strain and helps you sleep better.

  35. Sam R says:

    Never drink caffeine after 6pm!

  36. Iris W says:

    I do some exercise every day gym classes, bike rides and a long walk with the dog. I don’t drink any coffee after 2pm, have a good night tea just before bedtime and read a few pages.

  37. Danny King says:

    drink lots of water

  38. Roger Bufton says:

    Take two dogs out to play and run around.

  39. carole n says:

    have a sensible eating pattern

  40. Colin Gault says:

    Have a good routine

  41. Simon Tinsley says:

    Sorting my pillows out so that they’re nice, comfy and cool on my head.

  42. Corinne Peat says:

    I do a lot of walking. This helps me sleep well!

  43. purpleshoes says:

    plenty of water and rest when needed

  44. judy kennedy says:

    Eat regularly and a hot bath always helps me sleep.

  45. I walk a lot, and try and drink plenty of water

  46. Karen hutchinson says:

    Read a book to wind down – soon feel sleepy !

  47. Emma Smiley says:

    I’ve stopped using my phone before bed as it’s definitely a distraction. And I’ve been drinking more water recently so I’m definitely been sleeping better.

  48. Jade Hewlett says:

    I try to keep in a routine

  49. Carly Belsey says:

    I try not to drink coffee after about 4pm and I try to read after my shower just before bed to send me off

  50. Sarah Archibald says:

    I like to unwind with a book at night, I’m juggling two jobs, single parent hood and running a house , so I find it hard to shut off at night, reading a book helps me relax.

  51. Joanna Ford says:

    Once I leave work I forget about it so when I am at home I can really relax and let my body unwind.

  52. Rebecca Howells (@PeanutHog) says:

    Routine helps to sleep well

  53. Karen Usher says:

    I work for an ambulance service, Im on my feet all day, lifting and carrying people etc, I find that if I work hard all day then Ill sleep well at night…the trick is to not be lazy during the day, do exercise, get your brain active doing a crossword etc…being bored will make your brain too active when its time for bed. OR just come and get a job with London Ambulance Service then I can 100% guarantee you will be tired and sleep well lol

  54. Lia Burns says:

    I always go for a run either in the morning or of an evening it depends on the weather and how tired I am. I don’t put gadgets in reach at bedtime so I’m not tempted to sit on them rather than sleep!

  55. katrina adams says:

    I make my own sleeping mist spray with lavender and wild orange essential oils. It is one of the best things I have ever used for a good nights sleep – it’s great for relaxing you if like me, you suffer with a lot of mind chatter.

  56. ELZBIETA ZNYK says:

    Good mattress and pillow, try to go sleep every day on the same time.

  57. Emma Louise Elliott says:

    I keep a tick list of all my chores to stay motivated, sleep is a bit of a struggle thanks to my night own daughter though lol xxx

  58. Rebecca roberts says:

    Exercise always make me sleep well a cool bedroom and a hot bath before bed perfect x

  59. sharon stanley says:

    I work hard from home, love my kids to bits but they are definitley keeping me on my toes. The little time I have to relax is usually spent in the bath tub (for a few seconds until someone is shouting MOM). I find that not using tech before bed definitely helps you to drift off easier, plus you don’t accidentally drop your phone on your head mid facebook snoop. If anything is on your mind then I find it helps me to write it down so I don’t mither or worry about forgetting my great brainwaves (on the rare occasions I have them) and can continue my thought after my morning caffeine.

  60. Allan Fullarton says:

    Try to keep to a routine.

  61. Claudia Carroll says:

    My tip is to get yourself and the kids out and active as much as you can! I also make time for a bootcamp myself while my husband is at home with the boys. Its important to make time for things that are important to you too.

  62. Kristy Brown says:

    I’m up early for training followed by hard graft from home (home based worker) with another training session thrown in after as well as all the usual trappings of family life thrown in. My room needs to be cool so that I can get comfy and sleep .

  63. paula cheadle says:

    keep to the same routine if possible

  64. Laura Khomutova says:

    Drink less coffee and yoga helps to relax before bed too

  65. Steve B says:

    More exercise, less caffeine!

  66. Karl Borowy says:

    SHOWER

  67. Katy Malkin says:

    A cup of camomile tea before bed and talking not watching TV

  68. Diana says:

    Keep hydrated

  69. zoe brown says:

    a good mattress a support pillow

  70. Elizabeth Smith says:

    I wish I had more exciting advice but the only thing that works for me is to stick to a routine

  71. carrie wilford says:

    a good mattress

  72. Pauline Black says:

    I work nights so my sleep routine is a bit erratic. I always go for a walk with the dog after nightshift. It helps me relax and sleep better

  73. Chris Fletcher says:

    I try to avoid sleeping at different times – routine is key for a good nights sleep! Other than that, no light or noise in the bedroom!

  74. Andrew Hindley says:

    Don’t go to bed on a full stomach always make sure that you have your last meal 2-3 hours before going to bed for the night

  75. Victoria Hall says:

    By trying to stick to the same bedtime

  76. Caroline J Robinson says:

    I don’t have a tv in the bedroom I read for about half an hour before I sleep and no caffeine after 5pm

  77. Rich Tyler says:

    Lot of bedtime snuggles!

  78. samantha buntain says:

    I like to jog, do lots of stretches and a nice bubble bath before bed

  79. Hayley Todd says:

    I always make sure I’m up early, whether it’s a work day or not. I start the day with half an hours meditation and a cup of green tea to gear me up. In the evenings after work, I have a specific time where I have to stop using computers, laptops, tablets and my phone and make myself a hot chocolate and curl up with a book. It guarantees to relax me and sends me off to sleep.

  80. Ema J Lowe says:

    I try and stick to a routine of when I go to bed within a 30 minute time window. I find that helps get/keep the body into a good sleep routine.

  81. Kayleigh Robinson says:

    Cooking out caffeine after 3pm definitely helped me get more sleep! I’ve been going for walks in a night too, it calms me down x

  82. Chris Hall says:

    I love to read my book before I go to sleep it seems to calm me down.

  83. Rachael O'Brien says:

    I try to make a mental list earlier on in evening – when children in bed . Complete a few jobs and make a plan for the next day . This allows me to settle better at night without worrying what I have to do or what I’ve forgotten to do and means my minds is clear to fall asleep easier 🙂

  84. EJ Dunn says:

    I go to bed early (about 9:30pm) as I get up early. I work much better in the mornings, so I get to work at around 7:30am to do lesson planning, marking etc.

  85. Deborah Mackenzie says:

    Try and have a fresh, clean bed and that the room has been aired as there is nothing worse than stuffiness. Also, will be treat your room as a place of relaxation.

  86. I’ve cut down on caffeine especially in the evening to help me sleep well.

  87. Tammy Neal says:

    Going to bed early helps me x

  88. Tascha says:

    Cutting down on caffeine and exercise…

  89. Gemma Massey says:

    Read a book instead of watching television also buy a dog if you haven’t got one to cuddle 🙂 my chug Arthur helps me sleep and ease anxiety

  90. Hayley Colburn says:

    I am having to be strict with technology (I know, I sound like a child) I have found that if I take my laptop to bed or start watching tv that before I know it, its 1, 2 or even 3am, so easy to lose track of time when you are engrossed in something.

  91. Natalie Crossan says:

    Plenty of water and rest 🙂

  92. Jamie C Millard says:

    stick to a routine. Wind down early – no TV close to bedtime.

  93. Alicia Fenton says:

    To get my son in a routine then plan our days with a lot of different activities.

  94. Hazel Rush says:

    I always try and do something physical with my little ones each day like jumping on the trampoline, going to the park and running around or dancing to music indoors!

  95. Lauren Stebbings says:

    I have started to walk more and use an app to track my progress. I think being able to see real evidence that what you’re doing is improving your fitness is a great motivator. Sleep is hard due to chronic pain but I make sure I don’t fret about sleep. Stressing over not being able to sleep makes it even harder to sleep! As long as I’m laying down my body is getting some kind of rest.

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