Tossing and turning, flipping the pillow for the ‘cold’ side, one leg in and one leg out, an annoying song stuck on a loop in your mind. We’ve ALL had one of those nights.
The next morning, you’re groggy, tired, grumpy and have to face a full day of ‘doing.’ A good night’s sleep is just as important as a regular exercise routine and nourishing your body with healthy, nutrient-dense foods.
If you’re a struggling-sleeper, are in need of a visit from the sandman, or are fed up of counting sheep, read on to discover our top five tips for getting a better night’s sleep this autumn and beyond.
Get the Light Right
Lighting, throughout the day, plays a huge role in how our mind gets prepared for a good night’s sleep. In the modern day of technology, with phones glued to our hands and millions of us staring at a laptop screen from 9-5, it’s no surprise that our brain’s reaction to artificial light affects how we wind down and get to sleep. Studies show that daytime bright light exposure, whether actual, natural sunlight, or an artificial bright light bulb for those in less sunny locations, can significantly improve sleep quality and duration.
In a study conducted in 2017, more than 100 office workers found that those who were exposed to a lot of light in the morning, needed less time to fall asleep at night, especially during the darker, autumn and winter months. They also found better synchronisation of the body’s internal clock and an improved quality of sleep.
On the flipside, during the evening, blue light - commonly found on electronic devices such as smart phones and laptops - is the worst kind of light we expose ourselves to before sleep. Blue light has the ability to trick your brain into thinking it’s daytime, causing us to struggle to catch any z’s. Make sure to turn off your phone, laptop and TV at least an hour before bed, switching instead to reading a book, listening to a podcast or doing some light stretching.
Comfort is Key
Perhaps an obvious suggestion, but an important one nonetheless, making sure you’re prioritising comfort is an absolute must for a solid 8 hours of sleep. Yes, mattress, pillow and duvet quality is all significant, but it’s also the clothing or items we wear whilst attempting to sleep that can affect our night in bed.
Sleeping with high-quality sleep socks has proven abilities to send you off into a better night’s sleep. Sleep socks can regulate your body temperature, warming your feet allowing heat to escape through your skin and dropping your temperature to the right level for sleep.
Sleep socks also improve blood circulation and can reduce the symptoms of Raynaud's syndrome and even menopause.
Forgo the 4pm Coffee
The post-lunch, ‘one hour to go until home time’ slump is very real. The first thing we think to do is reach for the coffee machine and guzzle down a hot mug of magical-energy-water. Although it feels right at the time, and gives us the extra bit of ‘umph’ we need to get to the end of the working day, it does mean our sleep often takes a hit.
In a 2023 research study, it was found that late caffeine consumption reduced total sleep time by 45 minutes and sleep efficiency by a whopping 7%. Caffeine acts as an adenosine receptor antagonist. Adenosine is a substance in the body that promotes sleepiness. Caffeine blocks the receptor to keep you from feeling sleepy, meaning a long night of tossing and turning, ready to feel groggy for work again tomorrow.
Swap out your afternoon coffee for a calming, herbal tea such as chamomile or peppermint.
Relax & Unwind
It’s easy to think that being busy from the crack of dawn right until we hop into bed means we’ll fall quickly into a good night’s sleep. More often than not, however, our brain and body needs time to adjust to the change in pace.
Reserving an hour or two in the evening to completely wind down before getting into bed means both your body and your mind are prepared and ready to ‘shut down’ for the evening.
Keeping in mind the above tips about light, comfort and caffeine, we suggest grabbing your cosiest blanket, getting comfy in your favourite loungewear, and sipping on a warming tea whilst reading a book is the best way to get in the right state for sleep.
Lead an Active Life
A good night’s rest isn’t solely dependent on the individual day, it’s also a consequence of your diet and lifestyle. Getting regular, physical exercise is really beneficial for a healthy sleep routine and has been proven to reduce the symptoms of insomnia and sleep problems.
In order to get the best sleep out of your exercise routine, leave a good few hours after you exercise before getting in bed. Exercise causes a stimulatory effect in the brain, if you exercise just before you plan to sleep, you’re more likely to feel awake and spend the night staring at the ceiling.
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It’s often the small changes that go a long way. From reducing your late-night phone usage to swapping out your afternoon cup of Joe, a better night’s sleep is only 5 simple steps away.
Make sure to tag us on social media with your cosy, sleep and loungewear snaps @HeatHoldersUK 🧦😴❤️
