9 steps to having your best ever sleeps
Sleep is a strange one. Love it, loathe it… or maybe both at the same time. But who can deny that it’s an activity so central to our wellbeing? My goodness, what a difference it makes to our mood throughout the day (not to mention the skin glow!).
So, why is sleep something that so many of us are willing to sacrifice at the demands of modern day living?
You may have glazed over so far, thinking ‘I just don’t have enough time’. But a few tiny changes to your routine can make a huge difference. Research suggests that sacrificing an hour of sleep for an extra hour of productivity isn’t a good method to live by. Even small amounts of sleep deprivation have been shown to have a huge effect on productivity.
Each of our bodies feel relaxed in different ways. So, we hope that some of these tips help you on your own voyage to a blissful night’s sleep.
daily dose of stillness
You know how it goes—as soon as the evening hits after a busy day, your mind suddenly gets caught up in racing thoughts. We all know it’s not good for us to sweat the small stuff. So, by taking a step back, gaining some perspective, and lowering your breathing rate through meditation, you can relax. Allowing yourself to let go of the day, fall asleep faster, and sleep more soundly.
“Healthy sleep has more to do with the quality of rest than the quantity of hours. Sleep meditations help create the inner conditions needed for a truly restful night. Because when we settle the mind, we rest the body and that restfulness is what makes it easier to wind down and drift off”
Say the Headspace gurus. If you’ve not yet come across the Headspace meditation app, we couldn’t recommend it more. Be prepared for complete peace!
release the stress
A bedtime yoga routine will not only release tension from your body, but also help calm your mind. As reduced sleep usually results in heightened stress levels, a good way to relax your overactive mind is to practice heightened awareness. Even if you don’t have much time, just ten minutes of this self-care ritual can work wonders for good quality sleep.
Try searching for ‘Boho Beautiful’, ‘Tara Stiles’ or ‘Yoga With Adriene’ on YouTube – to find a range of wonderful yoga videos. Just make sure you do this with your screen on night-mode!
the final supper
We know life can sometimes get in the way of an appropriate dinner time, but whenever possible, try to eat 2 – 4 hours before you go to sleep. This gives your body enough time to digest the food. Opt for natural, well-cooked foods – as eating anything raw in the evening can be too overstimulating.
switch off the mind
“We are more connected, and more stimulated—in a cognitive sense… our brain is not switching off, which is affecting its ability to gradually downshift its gears into sleep”
Says Dr Guy Meadows, co-founder and clinical director of The Sleep School (which runs insomnia clinics in London).
Watching Netflix with one eye on Instagram just before bedtime isn’t a recipe for good sleep. Instead, allowing yourself to unwind away from the blue light of screens is.
Chances are you’re already fully aware of this, but we can’t reiterate just how important it is! The wavelength of bright lights from our phones, tablets or TVs, mess with our melatonin (the wonderful sleep hormone). So, try implementing a no-screen rule 1, or even better, 2 hours before your bedtime. After 7pm, use the night shift setting on your phone which turns your screens blue light into an orange light to mimic sunset lighting. If you get into this routine as many nights as possible, you won’t believe the difference it makes.
turn the lights out
It’s not just the blue light of screens that affects sleep. Bright lights in your home during the evening effect it, too. Try to your main light if possible, or switch to sidelamps.
Equally as important is blocking out as much light as possible in your bedroom. Our bodies need complete darkness for perfect zzz’s. Even the smallest bit of light, whether from the window or electronic devices, can disrupt the production of sleep hormones.
hydration is the key
Something you may not be aware of is that dehydration can affect the quality of your sleep. This is because our bodies are less able to produce melatonin (that all-important sleep-inducing hormone we keep mentioning). So, keep hydrated throughout the day, and why not try a calming herbal tea in the evening!
prepare to snooze
To create the most inviting sleep space, we’ve found it’s best to keep things as simple as possible in the bedroom. The more clean and minimal, the less your mind feels overstimulated by your surroundings. That’s why we design our bedding to be beautifully simple. Why not try our much loved striped duvet set, or treat yourself to some fresh new white bedding?
Shop striped bedding » Shop white bedding »
Everything from our star duvet set, to our embroidered duvet cover, our designs are just enough to enhance your interior scheme, yet not too much for your senses when you’re trying to unwind.
Shop amongst the stars bedding » Shop embroidered bedding »
A good quality mattress, duvet and pillows with beautiful, breathable bed linen are all essentials that are worth investing in. Don’t forget to turn your mattress over every so often to ensure equal wear!
the 4-7-8 method
The 4-7-8 method is a breathing technique rooted in yoga and Pilates. It’s based on the ancient Indian practice of pranayama (which means ‘regulation of breath’), and quickly tricks your brain and body into deep relaxation. You breathe in deeply through your nose for a count of four seconds, hold your breath for seven and, finally, gently exhale completely for a count of eight. Repeat these steps between two and four times until you feel the desired effects.
And there’s science behind this. Dr. Andrew Weil, the U.S sleep expert who pioneered and developed this pattern, says it works because this much-needed oxygen boost promotes a sense of calm. Countless studies have shown that rapid breathing makes the body think it’s stressed and produce stress hormones, but deep breathing stimulates the opposite reaction.
Sleep tight in the most comfortable, durable bedding along with the knowledge that it’s made a positive difference to those who helped make it and to our planet, too.
embrace routine
Establishing a regular bedtime routine is important, as consistency helps your body know when it’s time to feel sleepy or stay awake. Sleep researchers have found that if you alter your sleep routine by just a few hours, your mood deteriorates.
rest easy sleep better
So, sleep tight in the most comfortable, durable bedding along with the knowledge that it’s made a positive difference to those who helped make it and to our planet, too.
