Bedroom
In fact, a recent survey from Warren Evans found that 57.6% admit to feeling sleep deprived while 82% of people said they would perform better if they had more sleep.
The clocks going back this October should give us the perfect opportunity to catch up on some kip. With that in mind, we’ve put together this simple guide to getting a great night’s sleep.
Create a restful sleeping environment
A relaxing environment is essential. You need to create a space that your body will automatically associate with peace, relaxation and, most of all, sleep. This starts with making your bed the focal point of your bedroom. Banish televisions, computers and desks, wherever possible, to alternative rooms. Otherwise they’ll act as a distraction and a constant reminder of others things that you feel you should or could be doing.
A dark, cool and non-humid room is best for sleeping. Try your best to get some fresh air into the room and invest in an appropriate pair of curtains, blinds or shutters. “Shutters can give you far greater control over the amount of light you allow into your bedroom,” says Sam Tamlyn, Operations Manager for the web’s leading shutter store The California Company. “Full darkness is essential to help you get a more restful, undisturbed sleep and this is definitely something to keep in mind for those who work night shifts and need to sleep at unusual times. Our affordable and sustainable wooden shutters are made to order, helping you to create a unique, stylish and, most of all, relaxing sleeping environment.”
Comfy bed clothes will also help you to feel relaxed; putting them on should be part of a pre-bed routine and act as a trigger for your body to get into sleep mode.
A better bed
A bed that is too hard, too soft or too old will make it much more difficult for you to get a good night’s sleep. If your bed is causing you trouble, or your mattress is more than 10 years old, it may be time to invest in a new one. As expert bed-maker Warren Evans points out, “it is important to think of a bed as an investment. Although the best bed or mattress isn’t necessarily the most expensive, I would always recommend going for a bed that has been built to last and made with traditional mortise and tenon joints, for added strength and durability. To get a good night’s sleep you need to be comfortable and supported so it’s really important to try a new bed or mattress before you buy.” Check out Female First’s guide to buying a bed here.
Breathe easy
Dust mites are known to cause allergic reactions such as nasal congestion, itchy and watery eyes, sneezing, runny nose and difficulty breathing. Their waste contains allergens, which can promote breathing problems and unsatisfactory or disturbed sleep. If your allergies are keeping you awake, be sure to invest in some hypoallergenic bedding and wash it frequently. You may also want to try using a product like Stérimar. This 100% natural sea water nasal spray cleanses and clears nasal passages, allowing your nose to function and filter more effectively.
Exercise
People with a healthier lifestyle in general have a far better quality of sleep. Exercise has an incredibly positive effect on not only your body, but also your mind. It is thought that exercise can lessen the risk of depression and anxiety, two factors that can often promote trouble getting to sleep. Regular, moderate exercise, such as swimming or walking is best. Just be sure not to do it too close to bedtime – this will make it harder for you to fall asleep.
Routine
Routine is not a dirty word! Keeping regular hours; going to bed and getting up at roughly the same time, will help you to programme your body to sleep better. Try also to put some time aside to relax before going to bed – perhaps try a bubble bath, yoga, reading a book or listening to music. This will help you to unwind and let go of the stresses and strains of the day.
Food
Avoid over indulging in food, especially just before bed. It may sound obvious, but cutting down on stimulants such as caffeine in tea or coffee or soft drinks will help you get a deeper sleep. Try a hot milky drink or herbal tea as a replacement for your usual evening cuppa. This October, Warren Evans and London loose tea specialists, Yumchaa have got together to blend an exclusive Snooze Don’t Lose tea. Infused with rose, mint, orange and Chamomile, this tea has been specially blended to calm the mind and prepare your body for a sound night’s sleep.
It is also a good idea to cut down on alcohol. It may help you to fall asleep, but it will make you more likely to wake up during the night and have trouble getting back to sleep.
If you feel sleepy after a meal and it’s way before bedtime, make an effort to get up and do something mildly stimulating. Falling asleep as a result of post-dinner drowsiness can lead to a poor night’s sleep. Try to eat dinner at least 2 hours before going to bed.
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