If you are having a hard time falling asleep and find yourself awake for long periods at night, then it may be time to rethink your bedtime routine.
We are all guilty at times of watching TV late at night or scrolling through our mobile phones in bed, but when are brains are consumed with work, stress or life in general it makes falling to sleep a huge task.
Getting quality sleep will set the pace for the rest of your day and we value just how important it is for your health and well-being. Currently one in every three people in the UK have difficulty getting to sleep, so to help our nation get the best sleep possible we’ve come up with some great sleep tips to get you nodding off in no time.
No coffee after 2pm
With caffeine being a stimulant, drinking coffee later in the day can generally interfere with your sleep and body clock. According to Dr Ananya Mandal the time it takes for the average person to get rid of half the caffeine in their system, is about five to seven hours, therefore we definitely suggest sticking to the morning cups of coffee only.
Cool down your room
Did you know the temperature of your room can make or break your slumber? Being too hot can cause restlessness, so if your room is cool you have a better chance of falling asleep quickly. Sleep scientists suggest the ideal room temperature for sleeping is 18.5°C (65°F), and about 65% humidity.
Bath before bed
A bath before bedtime has been shown to increase sleep quality. According to Professor Richard Wiseman, University of Hertfordshire, “lying in a warm bath artificially raises your body temperature, but when you climb out of the bath this temperature abruptly drops and sends a signal to your body that you are ready for sleep.” There’s never been a better excuse for a wind-down in the tub.
Notebook by your bed
Do you find it hard to switch off your mind at night? Try writing down your thoughts in a notebook before bed. This should help ease any anxious feelings, calming your brain and making it easier to fall asleep.
Keep your feet warm
The temperature of your toes may not seem important but if you’re toes are too cold it can cause sleeplessness. A study at the Sleep Laboratory in Basel, Switzerland discovered that wearing a pair of socks in bed not only improved circulation but induced sleep more quickly.
Drop of lavender oil
Try 2-3 drops of lavender oil on your pillow, or if you’re worried about oil stains drop the lavender oil directly on a tissue and place near your head when going to bed. The soothing scent will relax you. giving a better quality night’s sleep and more refreshed feeling when you wake up in the morning.
Embrace the darkness
Light can delay the production of melatonin, the chemical which makes you sleepy, so it is important to make your bedroom as dark as possible. To help block out the light and put you in the right mindset for sleep it’s worth investing in some blackout blinds or buying yourself an eye-mask.
A mattress which offers the correct amount of support will allow you to lie in bed with your spine neutral, so that heavier parts of the body, the knees, hips and shoulders are correctly supported. The Dunlopillo Signature Collection offers 7 comfort zones to provide the perfect balance and allow your spine to be correctly aligned in whichever position you sleep in.