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The ideal sleep environment

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A big influence on what can make (or break) a good night’s sleep is the environment you are sleeping in.  In an ideal world, you’d build your bedroom from scratch to create the perfect sleep environment but for most of us, that’s not an option!  We’ve pulled together some simple ways to help you turn your current bedroom at home into a snoozing sanctuary.

 

Not too hot, not too cold…

The only thing about your bedroom that should be stuffy is your cuddly toy.  Quite simply, fresh air is good for sleep. Many experts say the ideal temperature for the bedroom is 16-18°C (60-65°F).

 

It’s not just the room temperature that’s important to sleep well. The temperature in your direct sleeping environment (under the duvet) is equally important and should be as close to body temperature as possible. You are just one big fleshy hot water bottle so you will heat up your sleeping space as you slumber.  During the night, the body needs to lose heat and this is done mainly through the head and face which are the only bits that usually stick out from under the duvet. So a cool bedroom helps this heat loss.

 

If the room is too hot, it’s more difficult for your body to lose heat and this can cause disturbed sleep. Likewise, if the room is too cold the body has to work hard to maintain its optimal temperature and this too can disturb your sleep. It’s about getting the right combination of air temperature, duvet and bedclothes to achieve the best results. If it means you have to wear bed socks but keep the window open, so be it!

 

Hello darkness my old friend

Light is a signal to our body that it’s time to get up so it’s important to sleep in as dark a room as possible.  Heavy curtains or blackout blinds are a great investment if you want to sleep well. For little ones, this might prove a bit scary so nightlights are a good solution to help them feel safe and secure. If you and your partner prefer different light levels in the bedroom, invest in a sleep eye mask as a compromise.

 

Silence is a virtue

To sleep well, noise should be kept to a minimum. Try and remove anything from the bedroom that produces a constant noise at such a level that it disrupts your sleeping.  This might even include your bed buddy! Managing outside noise, however, is not quite as controllable.  If you can invest in double or triple glazing, great.  But for a less drastic solution, pick up some ear plugs that are suitable for sleeping in next time you’re at the chemist.

 

Finally…

Your bed should be extraordinarily comfortable – consider replacing the mattress every 8-10 years.  For more info on beds, have a look at our sleep zone blog ‘signs you need a new bed’.

Back to school sleep

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Getting back into a sleep routine for term-time might seem like a bit of an uphill struggle following a summer of late nights, holidays and days out. But it doesn’t have to be.

 

Why is sleep so important for children?

Children need more sleep than adults – an average of 10 hours per night.  Primary school children will need closer to 11 and teenagers slightly less. Sleep is incredibly important for a child’s mental and physical development. The more deep sleep they get (scientifically known as slow wave sleep) the better.  This is when the brain processes information and helps them remember and learn. Lack of sleep can lead to irritability and mood swings, behavioural problems including hyperactivity and cognitive problems.  These not only impact their ability to learn in school but can also prove distracting for classmates.

 

Back to school sleep routine

Days without structure can play havoc with sleep routines.  It’s therefore advisable to start getting stricter with bedtimes and morning wake up calls a week or so before they pull on their school uniform for a new year. The best way to get your child back into a sleep routine is with a steady transition.  Slowly reduce the amount of time they can stay up by 10-20 minutes a day until they’re back to normal. Avoid waiting until two or three days before school resumes!

It’s also important to have ‘wind down’ time where toys and electronic devices are packed away.  Create time for a bath, a warm milky drink and a night time story for younger ones.  Having this sleep routine is brilliant for helping a child relax and get ready to sleep well. The bed should be really comfortable and welcoming too.

 

With this in mind, here are our Sleep Well top tips for a great term time sleep routine:

 

Encourage regular exercise

Outdoor play, bike rides and trampolining are all great. Even ten minutes exercise a day can help children sleep better at night.

Avoid caffeine and sugar

Avoid products with caffeine and a high sugar content where possible. Don’t forget, chocolate contains caffeine so check the ingredients label.

Have a bedtime routine

Try and get into a regular bedtime routine.  Doing things in the same order each night before bed really helps programme the brain that it’s time for sleep.  A bath, bedtime drink of warm milk, brushing teeth then settling down for a story or to read is perfect.

Remove ‘devices’

Make sure the bedroom is a tech-free zone.  You’ll reduce distractions and exposure to ‘blue light’ which impacts melatonin production (the hormone your body produces to make you feel sleepy). If that’s not possible, try zoning the bedroom into sleep and play areas.

Create a restful sleep environment

You want a room that is dark, cool, quiet, safe and comfortable. Have a read of our blog post, The Ideal Sleep Environment for tips on how to do this.

Invest in a great bed

Make sure the bed is comfortable and supportive – so no springy mattresses! Just as importantly, make sure the bed is big enough.  Your child will seem to be ever-growing and the last thing you want is them cramped up at night.

Improve your sleep routine

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We all lead busy lives.  Many of us work late and fall into bed far later than planned, with no thought for a bedtime routine. This inevitably leaves us feeling drowsy and groggy the next day.  Sound like a familiar sleep/wake cycle?

 

To break bad habits and increase your chance of getting eight a night, try some of these slip tips:

 

Stay away from electronic devices

Whether it’s a mobile phone, a laptop or a TV, you should avoid exposure to ‘blue light’ about 45 minutes before you head to bed. Blue light screens suppress the production of melatonin, which is the hormone your body produces to help you get to sleep.

Exercise during the day

People who exercise regularly sleep better at night and feel more alert during the day.  Just 10 minutes of exercise a day can help you reset your sleep wake cycle. Exercising makes you tired which means you’re more likely to fall asleep more easily and stay asleep.

Listen to your body’s natural cycle

Avoid extended napping wherever possible and make every effort to head to bed at the same time every evening. The same goes for waking up, even on a weekend. If you need to recover from a late night then it’s fine to nap in the day to top up your sleep quota. Nap for around 15-30 minutes, no later than 5pm.

Wind down and relax

If you find yourself tossing and turning at night with a head full of worry, try to find ways that help you relax in the evening. It could be taking a bath, reading a book or following some simple, mindful, breathing techniques. Download your thoughts in a journal before getting into bed, leaving your mind clear and ready for sleep.

Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and get ready to sleep well.  Make sure your room is dark and quiet; a sanctuary where you can feel safe and relaxed. And only get into bed when it’s time to go to sleep. If you can, get rid of the TV and any other distractions altogether from the bedroom and just use it as a place to relax and sleep.

 

Your best summer sleep ever

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We wait for months to see a glimpse of sunshine, then we complain when it’s too hot! As lovely as the hot weather is, it can leave us tossing and turning throughout the night, unable to get a good night’s sleep. Here are our top tips to help you sleep well in the heat:

Have a warm shower before bed

It can be tempting to get into an ice-cold shower, but a tepid bath or shower is better. A cold shower shocks your body into preserving heat, so a lukewarm shower will make it easier for your body to reach the optimal sleep temperature.

Keep windows and curtains shut

Keep windows shut and pull the curtains closed when the sun is at its highest, especially those facing east or west. This stops your home warming up in the daytime sun and can also help block evening light, helping you to wind down more easily.

Get bottles of frozen water

This allows the fan to blow cool air over you and help to reduce your body temperature.  The right body temperature helps you get to sleep more easily and then stay asleep.

Get rid of your other half

If you’re a bed sharer, you might want to consider taking a little hiatus while it’s extremely hot. Double the persons, double the body heat!  Having separate beds prevents you overheating from the combined body temperature under the duvet.

Watch what you drink

Avoid alcohol as it can dehydrate you. Drink water throughout the day and only drink ½ a pint of water before bed to see you through the night.

Turn off electrical devices

Surprisingly electrical devices give off a great amount of heat. Plug your phone and laptop on charge downstairs to avoid heating up the bedroom.

Cold press your pulse points

Your pulse points help regulate your core body temperature. Cool your wrists, back of your knees and back of your neck with a frozen bottle of water (wrapped in a tea towel) or a cold towel to help you regulate your body temperature.

Invest in cotton

High quality cotton is the most breathable fabric available.  Using cotton pyjamas and sheets will help ensure a comfy night’s sleep.