Maximising your shut eye: A better night’s sleep in six simple steps
There are few things more important than getting a good night’s sleep, but thanks to busy schedules and hectic lives, most of us aren’t getting the amount of shut-eye we really need. From feeling run down and sluggish to being less alert behind the wheel, a lack of sleep brings with it a whole host of negatives – but if you’re struggling to make it happen, then you may be in need of a strategy.
Need some more convincing? A good night’s sleep can lead to improvements in both mood and energy, as well as productivity, weight loss, immunity and health, according to research by the experts at Sleepedia. Not only that, but it can also boost your physical performance and help to keep your mental health in check – making it well worth paying a bit of extra attention to your evening routine.
· Mood & Energy
· Weight Loss
· Immunity & Health
· Physical Performance
· Mental Health
We sat down with Tielle Love Luxury’s masters of sleep to get their top tips step on how you can get the most out of your bed time.
Step 1: Invest in sleep
We spend a third of our life sleeping so invest in the best bed you can. A big bed can reduce sleep disturbance, especially if your partner likes to hog the space. It can also create a more sleep-inviting zone. Before you buy, try different combinations of spring tensions and fillings to find your ideal level of support.
Step 2: Swap the duvet
Just as you wouldn’t wrap up in a winter coat in summer, you’ll struggle to sleep under a toasty duvet on milder days. Most luxury hotels use a natural filled 10.5 tog duvet to create the ultimate sleep experience. For hot summer nights, a good quality 4.5 tog down duvet such as the Duck Down Duvet or luxury microfiber duvet by Tielle Love Luxury is ideal.
Step 3: Love your linen
Heat trapping polyester or ill-fitting sheets that ping off the mattress never aid a good night’s sleep. For the best sleep experience, go for 300tc or 400tc pure white cotton bedlinen made from a high quality long staple cotton. Regularly washing your linen at 60°C will also help prevent dust mite allergies keeping you awake at night.
Insider tip: “Spritz your pillow with soothing lavender for sweeter slumbers.”
Step 4: Turn off the lights
External factors can play a big role in the quantity and quality of our sleep. Light peeping through the curtains, fidgety partners, even a too-soft mattress can leave us feeling sleepier than a new mum. Here’s how to make your bedroom the perfect sleep zone, and wake up raring to go:
· Add blackout blinds or thick, dark curtains to keep light out
· Use plush rugs and cushions to muffle neighbour noise
· Add plants to emit oxygen and help lower cortisol and blood pressure
· Eliminate dust-gathering clutter by investing in storage
· Replace the TV (see Lighting) with something beautiful
Step 5: The Power of the Pillow
We spend a third of our life buried in pillows so it makes sense to invest in the right pillow for you. Check this guide out to see Sarah Cummings from The Sleep Advisor share her advice on buying a pillow so comfy you’ll purr like a kitten all night long!
Quality: A new pillow will always be plumper than a 5-year-old one but the higher quality the filling, the longer your pillow will retain its shape and support.
Pillow sagging? It could be time for a change.
Sleep style: No two people sleep the same or want the same from a pillow, but as a rule of thumb, if you sleep on your:
Side: Use a firm pillow such as the Marquis Duck Feather and Down Pillow.
Back: Use a medium-firm pillow such as The Savoy by Tielle Love Luxury.
Front: Use a soft pillow – the Duck Down – also by Tielle Love Luxury.
Step 6: Follow Bedtime Rituals
Prefer to go with the flow? When it comes to sleeping, waking or eating it pays to have a routine. Adopting bedtime rituals an hour before sleep is one of the best ways to help you drift off to slumberland and get the shut-eye you need.
Follow these sleep-inducing activities:
A cup of warm milk helps the body produce serotonin, one of the most important brain chemicals for regulating the sleep/wake cycle.
Read a book
Reading is one of the best ways to relax, but avoid reading on a phone. Exposure to blue light can interfere with the body’s production of the sleep hormone melatonin. Time to get out your paperback!
Do yoga or meditate
If you can’t seem to sleep enough, yoga can help. Regular yoga practice is known to cure several ailments, including insomnia or abnormal sleeping habits.
Burn aromatherapy oils
Oils such as lavender and camomile can calm and sedate. Apply topically mixed with a few drops of carrier oil or aromatically via a diffuser to circulate a deliciously dreamy scent.
Listen to music
Listening to music before bed can help you sleep better, stay asleep for longer, and spend less time lying awake.