Everyone knows that sleep is important, but with so much to do in a day how can we ensure we get enough shut-eye? Whether you’re experiencing serious snooze deprivation or just need a few easy sleep remedies, look no further than our guide to a peaceful night's rest. It’ll give you top tips on how to create a restful bedroom environment, as well as relaxation techniques and ways to get to sleep. You can thank us in the morning...
Your bedroom should be your sanctuary, somewhere you can retreat from the world and feel completely at ease. Choosing bedroom furniture and bed linen that evoke a calm atmosphere can be surprisingly effective in helping you sleep better.
SHOP BEDROOM FURNITURE
Spending time in a dimly lit room before you head to bed will help to prepare your body and mind for sleep. Simply light a few candles to create a calming ambience – just don’t forget to blow them out before you nod off. Go even further and use the scented variety: lavender and chamomile are known to be snooze-inducing scents.
Soft, lavish duvet covers have been proven to positively impact sleep patterns. If you're looking for something a little more luxurious, go for a silk duvet. Feather and down duvets are notorious for being warm and comfy, too.
SHOP DUVET COVERS
The better your mattress, the better your quality of sleep. Memory Foam is made to mould itself to the contours of your body, providing support for your back and joints as well as an extra layer of warmth. If you suffer from asthma, look for bedding made from latex. It has the same body-adapting qualities as Memory Foam, and is also hypoallergenic. Check out our mattress buying guide to be sure you’ve made the right choice.
Cover your comfy new mattress in sleep-inducing bedding. Wool is a popular choice for regulating body temperature and cotton is king when it comes to durability and comfort. Silk is an all-climate fabric and perfect if you’re after that little touch of luxury
Choose your pillow based on the sleeping position you find the most comfortable. Thinner pillows – especially those made of Memory Foam – will suit back sleepers as they help to keep your neck at a neutral angle. If you prefer to sleep on your side, opt for a firmer polyester or feather style for the best support, and if you sleep on your stomach a thin, almost flat pillow works best.
Proper relaxation is key to prevent trouble sleeping, so try out a few of these tips:
Simply close your eyes and take deep, slow breaths. Breathe in for four counts, hold it for seven, then breathe out for eight. This mimics the rhythm of your breath when you sleep, so your subconscious is ready to nod off.
Begin with your toes and tense all your muscles as tightly as you can and then relax them. Repeat the process working all the way up to the top of your head.
Close your eyes and let your mind wander to a place you find calming. Concentrate on the feeling of relaxation, and surrender to it. This will help you to create the right mind set for your visit to dreamland.
Make your room cooler: studies suggest that the best temperature for sleep is between 15 and 20 degrees Celsius. Cool your room down then cuddle up in your duvet to fall asleep quickly (and stay asleep all night).
Make your room dark: the smallest amount of light can interrupt your shut-eye, so remove any distractions like lights or electronic devices from your room.
Ditch the technology: the blue light emitted by your devices is bad news at bedtime – it keeps your brain active and makes it much harder to drop off. Try turning off your phone, laptop and TV at least an hour before you go to bed in order to sleep better.
Create a sleep ritual: going through the same motions every night will help to prepare your brain for sleep. You could try taking a relaxing bath, doing yoga or reading.
Read for 15 minutes: reading a book before bed will help your mind to wander and switch off. Just be sure to choose something light and easy rather than a nail-biting thriller, as this might have the opposite effect.
These tips and tricks should help you to slip into slumber a little quicker. However, if you’re still struggling you may need to make more drastic lifestyle changes, like adding more exercise into your weekly routine or cutting caffeine from your diet. Everyone is different, so don’t give up before you find the routine that works for you.