Sleeptember: 5 Simple Steps to Improve Your Sleep

We all know about the importance of getting the recommended amount of sleep each night, but (thanks to our busy lifestyles) it’s often easier said than done. There can be several factors preventing you getting a good night’s rest, from an uncomfortable bed keeping you up at night to having too much screen time before the lights go down – guilty, as charged.

Over the month of September, otherwise known as Sleeptember, we’ll be reiterating the importance of slumber, this year focusing on relaxing and recharging, which is more important than ever after such a hectic, emotional period in our lives.

The first step? Perfecting your sleep routine, of course. Here’s our top tips as to how…

Establish a nighttime routine

According to The British Sleep Council, having a stable nighttime routine is paramount when it comes to getting a good night’s rest. The average adult needs around six to nine hours sleep each nigh to feel fully rested. See how many you need based on your age:

  • Older adults (65+): 7–8 hours
  • Adults (18–64 years): 6–8 hours
  • Teenagers (14–17 years): 8–10 hours
  • School children (6–13 years): 9–11 hours

Going to bed and waking up at the same time each day is incredibly important for a good sleep routine. Try and do some relaxing things before bed each night that you can repeat, for example indulging in a skincare routine where you can unwind at the end of the day, or perhaps try having a long bath or reading a book.

Aromatherapy is also a relaxing way to help you get to sleep each night. Using essential oils in the bath, as part of your skincare regime or in the form of scented home fragrance will help create a relaxing environment. We love Park’s range of floral scented candles and diffusers (which, incidentally make great presents – ideal with Christmas on the horizon).

Make your bedroom sleep-friendly

Creating a relaxing space in your bedroom will help you rest each evening. Try to associate your bedroom with rest; the primary place to sleep. Take inspiration from our piece on How to Curate the Perfect Sleep Sanctuary, which you can access here.

If your room is naturally bright or south-facing, we recommend investing in blackout curtains, or a luxury sleep mask. Why not try this silk eye mask by Slip? We’re confident you’ll thank us later.

Invest in quality bedding

It really is that simple – investing in quality bedding is a simple-yet-guaranteed way to improve your sleep. This goes beyond the realms of a freshly washed sheets, invest in the space of your dreams – including a mattress, mattress toppers, bedding and pillows,

If you prefer a firmer bed, look for harder mattresses, as well as pillowcase protectors with a latex layer for an extra level of support. If you prefer a super soft feel, we recommend investing in a memory foam mattress protector.

Whatever your choice, follow with high quality linens. Not sure what thread count to choose? Read our blog here on how to decide. For added luxury, add a goose or duck down duvet, and say hello to a hotel-worthy sleep.

Shop our full range of bedding here.

More caffeine = less sleep

Try to limit your intake of caffeine in the evening. Instead of a cup of caffeinated tea or coffee, instead switch to drinks that will help you to fall asleep such as herbal chamomile, lavender or peppermint tea.

Limit your screen time

We’ve all read about the negative effects of too much screen time before bed. While endless scrolling on social media may help us keep up to date on the latest Instagram trends and feed our online shopping addiction, the negative factor is that it can make falling asleep more difficult.

Try to put your phone away at least half an hour before bed, and, if you wake up in the night, try not to look at your phone as this will only make you feel more awake – instead wind down alongside a good book and some subtle lighting.

Words: Sherri Andrew & Maria Loizou