Looking for advice on how to get a great night’s sleep? You’ve come to the right place. We’ve asked our panel of sleep experts to share their tips and must-haves to help you to drift off and make sure your sleep leaves you feeling refreshed and raring to go the next day.
See this as your tick-list of ‘ingredients’ for a great night’s sleep.
Stick to a routine
Heading to bed at the same time each night and waking at the same time each morning can actually help train the body to fall asleep, and stay asleep, more successfully. You’ll soon get to know the amount of sleep that is right for you.
Star ingredient – sleep tracker or monitor from www.jawbone.co.uk or www.beddit.com
Indulge yourself and wind down
Regular relaxation can make falling and staying asleep easier. We LOVE yoga but something as simple as a delicately scented bath is worth a try.
Star ingredient – Lavender oil or essential oil blends www.amaranth-wellbeing.com
Avoid caffeine after lunchtime
It can take 3-7 hours to break down half of a single dose of caffeine. Try to reduce caffeine by having just one cup of coffee in the morning and make friends with herbal teas. Chamomile tea is known for its relaxing qualities, while Green tea contains Theanine which can produce a calming effect on the brain and help to relieve an overactive mind.
Star ingredient – Herbal tea sleep blend www.teapigs.co.uk
Get your heart pumping
Not only does an active lifestyle offer numerous health benefits, it also means you get a good night’s sleep. Morning or afternoon is best – sometimes exercising in the evening can keep you awake.
Star ingredient – activity tracker like www.strava.com
Create a sleep haven
Your room should reflect calmness and tranquility. Ensure it is dark enough, quiet and a good temperature (around 18oC should do it). Choose to paint your bedroom in colours that are relaxing such as calming earthy tones of blue and green which will naturally help you to relax. Consider changing your mattress or adding a topper for supreme comfort.
Star ingredient – blackout blinds. Try www.duette.co.uk or www.apollo-blinds.co.uk
Reduce your rays
Scientists have spotted a link between exposure to the blue end of the light spectrum and difficulty sleeping (suppressing levels of sleep hormone Melatonin). That just happens to be anything with a screen; so turn off mobiles, computers and tablets at least 45 minutes before you’d like to drift off. Even rays from a digital alarm clock or radio can be enough to disrupt the sleep cycle.
Star ingredient – a real book!
To drop off we must first cool off- our core body temperature needs to drop slightly to achieve sleep. Being too hot or cold can have a huge impact on your ability to drop off and remain asleep. If you tend to get too hot through the night, keep a window open to facilitate air circulation and keep a cooling mist by your bed. Our Breathe duvet is perfect for keeping your body at the best ‘micro-climate’ for sleep.
Star ingredient – finebedding.co.uk/breathe
Invest in good bedding!
We spend up to a third of our lives in bed, so investing in good quality bedding suited to your specific needs is essential to maintain a healthy sleeping pattern and balanced lifestyle. Take our poll to find the perfect bedding just for you.
If you’re still suffering from sleepless nights, it might be worth checking out our affiliate websites for further information, or seeking advice from your GP.
Download our fabulous recipe card for a great night’s sleep at finebedding.co.uk/sleepingredients