We all know about the importance of getting the recommended amount of sleep each night, but 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 (regular culprits will know who they are!).
With September, otherwise known as Sleeptember, being the dedicated month to sleep awareness, what better time to improve your sleeping habits?
So whether you suffer from insomnia or just want to some advice on how to wind down after a busy day, follow our top tips and tricks on how to improve your sleep:
Establish a nighttime routine
According to The British Sleep Council, having a stable nighttime routine is paramount to getting a good night’s rest. The average adult needs around seven 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): 7–9 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, having a long bath or reading a book.
Aromatherapy is 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 also make great presents).
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.
If your room is naturally bright or south-facing, we recommend investing in blackout curtains, or a luxury sleep mask. Try this silk eye mask by Slip – you can thank us later!
Invest in quality bedding
Investing in quality bedding is a guaranteed way to improve your sleep. We’re not just talking clean sheets here (though who doesn’t love jumping into a freshly made bed), we mean the whole works – mattress, mattress toppers, bedding and pillows to boot!
If you prefer a firmer bed, look for harder, firm mattresses and pillowcase protectors with a latex layer for extra support. Though if you prefer a super soft feel, we recommend investing in a memory foam mattress protector that you can sink into.
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 of coffee switch to drinks that can help you fall asleep such as herbal chamomile, lavender or peppermint tea. Look out for specific teas that promote sleep and relaxation. A warm cup of tea in the bath sounds like our ideal night in!
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 celebrity gossip, it can stop us falling asleep. Blue wavelengths emitted by our phones trick our eyes into thinking it’s day time as these same rays are found in natural day light.
Try to put your phone away at least half an hour before bed, or if that sounds too unrealistic switch it onto “nighttime mode”. Add this into your nighttime routine to get into good habits. If you wake up in the night, try not to look at your phone as this will only make you feel more awake – instead try reading a book or making yourself a drink.
Related post: Meet The Buyer – Sleeptember Special