Top 6 Tips for a Good Night’s Sleep
We strive to help our customers have a better night sleep with our bamboo pillows and bed sheets. However, we know many people have trouble getting a beneficial sleep every night. So we have put together our top 6 top tips to a good night’s sleep!
1. Pick a time to go to sleep and wake up and stick to it
Try to go to bed and wake up at the same time every day, including days off and weekends. This will help you get in sync with your body’s natural ‘sleep-wake cycle’ (scientifically known as circadian rhythms), which will help you benefit more from your sleep. Also try to maintain the routine, even if you have had a late night. So that means no more hitting that snooze button!!
2. Make your bedroom the perfect sleeping haven
- Keep your bedroom clean and tidy, free of any clutter and dust.
- Let some fresh air into your room during the day and if possible leave a window slightly open during the night too, as the air you breathe affects your sleep. The fresh air helps regulate the humidity in your room, this helps to stop you from getting that horrible dry throat feeling in the morning.
- Regulate the temperature in your room, try to keep it cool (around 18° C is perfect!).
- Invest in some blackout blinds/drapes which will help stop you waking up too early.
- Keep any electrical items out of the room or stored away from your bed as these can distract you from sleeping.
- Try not to bring any work, letters, food etc. into your room as this also adds distraction.
3. Make sure your bed is comfortable
It’s recommended that you should change your mattress every 5-9 years, but in the meantime try to rotate your mattress every time you change your sheets. You will also benefit from a suitable pillow (we know a certain type of pillow that is pretty good! 😉). If your pillow is too thin your neck will tilt backwards which can be very uncomfortable and if you stack your pillows too high your neck will be propped up at an uncomfortable angle which again is very uncomfortable and could lead to straining muscles in the neck. Try to find a pillow to suit your sleeping position as well and experimenting with different levels of supportiveness to find your perfect pillow. Try placing a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable or place a pillow under your legs if you sleep on your back. Having the right pillow will help keep your spine aligned when you sleep which can reduce neck and back pain, making you more comfortable and relaxed when you sleep. According to experts, not only is the height and firmness of your pillow’s head support important but so is matching the right type of pillow to your sleeping style. If you tend to sleep on your side, for example, you would need a medium-high thickness pillow which puts the spine in the midline position.
4. Create a bedtime ritual
Try some different relaxation techniques like breathing exercises or progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head. Have a warm bath and a warm drink such as chamomile tea or warm milk. Try to avoid caffeine and try to have your drink at least an hour before you got to bed so that it won’t wake you for a midnight bathroom visit!
Scientists have also found that the best way to sleep is in your birthday suit! But if you feel more comfortable in pyjamas they recommend lightweight cotton ones as they won’t affect your body’s natural temperature regulation.
5. Wind Down
Try doing something calming before bed, such as reading or listening to some calm music. For some people, using electronics before bed can make it hard to fall asleep because the particular blue light from the screens of devices activates the suprachiasmatic nucleus within the hypothalamus inside the brain, which makes the brain believe it is daytime. iOS has released a new feature called ‘Night Shift’ which changes the colour of the light that is being emitted from the phone to a warmer, more yellow shade, which reduces the blue light making the screen a lot less harsh. Therefore that part of the brain isn’t disturbed as much, making the brain’s circadian rhythm act as normal, allowing it to accurately define night and day.
Try experimenting with candles as opposed to using brighter lights, this will help you relax as the lights aren’t as harsh. Then when it is time to blow the candles out, the house will get gradually darker which in turn will help your body get used to the darkness and relax. If you are concerned about using candles, there are battery powered candles available, have a look online.
6. Using Sounds
What about trying a white noise generator? It creates a quiet constant white noise throughout the night and this can be changed to sounds of the waves or a rainforest and other relaxing sounds. A Dr Ralph Pascualy, the medical director at the Northwest Hospital Sleep Centre in Seattle explains:
“The brain naturally craves sensory input. That’s why people in sensory deprivation tanks hallucinate; robbed of any stimulus, the brain creates its own. During sleep on a quiet night, any random noise, whether a passing truck or a creaking floorboard, is likely to activate the restless brain, waking you up. Constant white noise, he told me, “gives the brain a tonic signal that dampens its own internal systems” – Dr Ralph Pascualy[Apartment Therapy | White Noise and Your Brain]
So there we have it! Top 6 tips on how to get the best night’s sleep. If you give these techniques a try, let us know how you get on by tweeting us at @PandaLife_UK. Also if you try any techniques that we have not mentioned, be sure to send us your advice! We love to find out different ways to help our customers!
If you do have trouble sleeping and it is a concern or believe you have a sleeping disorder, we advise you to consult medical advice from your doctor.