We spend a third of our lives sleeping, yet 7 out of 10 of us feel like we don’t get enough sleep. Something isn’t adding up! The truth is that while we know we need to get more sleep, a lot of us don’t know how. As a result, getting more sleep is a lot easier said than done.
As March is National Sleep Month, we’re making it our mission to make sure that every minute you spend in bed, is spent well. Snuggle down, relax, and read our top tips on how to get a good night’s sleep. You’ll thank us in the morning.
While we love our gadgets they’re not doing us any favours when it comes to getting a full night’s rest. The white light from screens like phones and TVs can seriously inhibit your ability to sleep, yet 95% of us still use electronics in the hour leading up to bedtime. Swap your phone or tablet for a classic book and let a little bit of light reading lull you into a deep sleep. If reading isn’t your thing or you find your mind racing at night, keep a notebook and pen beside your bed and write down anything on your mind or any jobs that need doing tomorrow.
Allergic to sleep or just dust mites?
Sleep should be relaxing and you should wake up feeling refreshed not coughing or sneezing! 24% of people are allergic to house dust mites and these allergies only seem to worsen in the bedroom. It’s a problem that needs addressing if you’re at risk as the allergens that come with dust mites can potentially trigger reactions like asthma, rhinitis and worsen eczema. House dust mites love moisture and feed off dead skin cells making the bedroom a perfect breeding ground for them, and your allergies!
Don’t worry if dust mites are causing you problems as there are some simple ways to reduce their presence:
- Ventilate your room with plenty of fresh air to reduce humidity.
- Use anti-allergy bedding. The treatment applied to these products helps create a safer, cleaner sleeping environment by reducing the risk of bacteria and dust. They offer the same comfort and quality, and can be washed at 40 degrees to keep them fresh and allergen free.
- Wash all bedding and any cushions and soft toys on the bed regularly.
- Vacuum and steam clean soft furnishings like carpets and curtains regularly.
- Use a damp cloth when dusting to ensure you’re picking up the dust rather than moving it around.
- Replace your mattress every 7-8 years.
Overheat and get no sleep
Your body heat peaks in the evenings and then drops to its lowest levels when you’re asleep, so 16-18 Degrees Celsius is thought to be an ideal temperature for your bedroom. It’s not always that easy to control the temperature of your room especially in the depths of winter or the highs of summer, so keep your body at the correct temperature by using an appropriate tog duvet for the season. The tog rating refers to the effectiveness of a material’s thermal insulation. It uses an ascending scale ranging from cool and lightweight low tog duvets at 1.5 and 3 togs, up to the extra cosy 15 tog duvet.
To make things easy, we offer an all season duvet that combines a low and medium tog duvet that can be used together as a very high tog duvet on particularly cold nights, and separately for warmer evenings.
Not a morning person?
Waking up can be difficult, especially if you’re not a morning person, but using a wake-up light alarm clock instead of a traditional alarm is a much nicer way to start the day. This type of alarm clock wakes you with a gradually brightening light over 30 minutes to simulate a natural sunrise, so when you open your eyes you should feel relaxed and refreshed rather than jolted awake. Waking by light is more natural and helps to regulate your sleep cycle, and has been shown to boost mood, energy and productivity levels.
As well as the wake-up sunrise effect, some light alarm clocks have a 30-minute sunset setting that works in the opposite way, helping you to naturally wind down ready for bed.
Improve your sleep with a good routine, and here’s how:
- Set yourself a time each night to go to bed.
- Set yourself a time to get up each morning.
- Avoid sleeping during the day.
- Aim for 7-8 hours of sleep.
People with a good sleep routine and get enough sleep have higher concentration levels, increased energy and a better memory. Make small changes, let your body adjust, and hopefully you will find yourself a step closer to reaching your full potential during the day.
While waking up naturally to the summer sunrise can be enjoyable, it isn’t ideal when you’re trying to enjoy a Sunday morning lie in. Install blackout curtains or blinds in your bedroom and the treated fabric will block any unwanted light from entering your room.
Blackout curtains and blinds do more than just make your room dark. They also:
- Regulate room temperature
Blackout products have the ability to regulate room temperature thanks to the added thermal insulation they offer. Not only will they help keep your home warm in the winter but they will keep your room cool on hot days, allowing you to sleep a bit easier at night.
- Reduce noise
The extra thick lining of our ready-made blackout curtains helps to dampen noises, contributing further to the peaceful sanctuary you need when you are drifting off to sleep.
- …And they’re ideal for children’s bedrooms
As babies and children are still developing, they need lots of sleep. All of our kids curtains come with blackout lining as standard because they create the perfect distraction-free sleep environment for young children. They’re also great for avoiding those ‘but it’s still light outside’ arguments in the summer months.