How making changes to your bedroom and routine could help you sleep better
WHEN was the last time you woke up for work not feeling tired?
Complaining about lack of sleep is practically a national sport in Britain, with 48% of us not getting the recommended seven hours’ kip.
And it’s worse for women. On average, we get an hour’s less sleep than men, while 74% of us say our snoozing is often disturbed.
Sleep deprivation now costs the UK economy over £40million a year in lost productivity, so there’s never been a better time to up your sleep game.
LIGHTS OUT
Gradually reducing light at night can help control levels of melatonin, the hormone that regulates your sleep/wake cycle, resulting in better kip.
Keep phones and laptops out of the bedroom as the blue light from screens tricks the body into thinking it’s daytime.
And invest in a bedside lamp with a warm glow or a dimmer so your brain isn’t confused by bright lights. The YOUXIU Wake-up Light Alarm Clock, £49.99, lets you choose warm colours such as orange and pink.
Many experts recommend a low red light, as it replicates the embers of fires used for light before electricity was invented.
- YOUXIU Wake-up Light Alarm Clock, £49.99 from Amazon — buy now
PILLOW TALK
A recent study found that participants who used supportive pillows had better sleep. But how do you choose the right one?
Fill in details such as your height and weight at Nanusleep.co.uk and an algorithm will build a personalised pillow for £35.
“People who sleep on their side benefit from a firmer pillow, whereas those who lie on their front are suited to a softer one,” says Nanu’s Jamie Moryoussef.
Kip on your back? Harley Street sleep coach Max Kirsten advises going for a pillow that allows your head to tilt back slightly, such as a memory foam one, which conforms to your head shape.
HOLY SHEET
Research by the National Sleep Foundation showed that 86% of people rated comfortable sheets as crucial to a good night’s kip.
Sleep expert Donna Burley recommends buying 100% cotton sheets, such as those from Rise & Fall, which cost from £35.
“Cotton is naturally hypoallergenic, so won’t cause any irritation or itchiness, which may improve your quality of sleep,” she says. If you struggle with feeling sweaty at night, bamboo or microfibre might be the way to go.
“Or try moisture-wicking sheets made with smart fabric,” adds Donna. “They absorb sweat fast so you don’t feel sticky.”
- Rise & Fall cotton sheets, from £35 from Rise & Fall — buy now
OH, SO QUIET
Although total silence is the optimum, it’s difficult for many of us living in urban areas to achieve.
Even if you can, research shows you’re then more likely to be disturbed by sudden noises than if you already have a level of noise in the room.
Psychologist Dr David Holmes advises sleeping with ear plugs or playing sounds of the sea or white noise.
Try listening to Spotify’s Ultimate White Noise playlist on Urbanista’s wireless earbuds, £89.
Or the iMusic pillow, £16.99, has concealed speakers that connect to your phone.
- Urbanista’s wireless earbuds, £89 from Urbanista — buy now
- iMusic pillow, £16.99 from Amazon — buy now
LAY PERSON
When it comes to mattresses, choosing between hard or soft is a personal choice, but 93% of people surveyed by the National Sleep Foundation said their mattress quality was key to a good sleep. Max advises bearing in mind the way you lie, your weight and any back issues.
“You need the right amount of support to keep your spine in alignment,” he says.
“Visit bed shops and talk to experts to try before you buy, plus read reviews. Independent springing is usually better than joined together as the support is more effective, but we are all different.”
For couples who get disturbed by each other, Max suggests: “Either buy separate single mattresses placed on one base or choose memory foam that is able to absorb another person’s movement. Remember to turn the mattress if instructions advise this, and replace it at least every eight years.”
DARK MATTER
We sleep soundest in an environment with no light, as darkness increases the production of melatonin.
The presence of light reduces melatonin and tells the body that it’s daytime. “Blackout blinds can help achieve total darkness,” advises Max.
If permanent roller blinds are too expensive, the Gro Company Anywhere Blind, £34.99, is portable and fits all window sizes.
“Bright lights in bathrooms shouldn’t be switched on during the night as this will reduce melatonin, making it harder to fall back to sleep,” says Max.
Instead try a lamp or torch.
- Gro Company Anywhere Blind, £34.99 from Gro Company — buy now
MOST READ IN FABULOUS
ICE DREAM
Remember lying awake during last summer’s heatwave? Feeling too hot can cause night sweats that may result in disrupted sleep.
“The optimal bedroom temperature is between 16°C and 19°C,” explains Max.
“A cooler room also increases melatonin, the hormone that tells your body that it’s time to sleep.”
Keep window blinds and doors shut during the day to prevent it from heating up.
Try the Dimplex 360° Cooling Fan, £59.99, or take a cool shower just before bed.
- Dimplex 360° Cooling Fan, £59.99 from Dimplex — buy now
- Sources: Aviva, RAND Corporation, University of California
- How To Sleep by Max Kirsten is published this summer by Michael Joseph
- Visit Thesleepcoach.co.uk and follow @thesleepcoach
Stockists: Dimplex (Argos.co.uk), iMusic (Amazon.co.uk), Rise & Fall (Riseandfall.co), The Gro Company (Gro-store.com), Urbanista (Urbanista.com), YOUXIU (Amazon.co.uk).