Getting a good night's sleep is becoming harder and harder with technology and artificial lighting disrupting our natural body rhythms, so we've compiled the best tips for making sure you get in those crucial eight hours.
Firstly, put away laptops, tablets and smartphones at least 2 hours before bed. They emit lots of blue light, which prevents melatonin production (the sleep hormone) and tricks your body into thinking it's still daytime. Instead, read a book or listen to something calming on the radio and you'll be well on your way to restful night's sleep.
Whilst you are reading your book, sip our relaxing Cotswold Lavender tea with a little honey to taste. Lavender is well known for its relaxing and soothing properties which promote sleep, whilst honey contains orexin, which regulates wakefulness, helping you to relax and unwind.
Wearing good quality nightwear made from pure cotton allows your body temperature to be easily regulated, keeping you warm and comfortable for a better night's sleep. The same applies to bed linen. Our soft and comfortable nightdress is made from brushed cotton and features luxurious touches of lace. Our cosy fleece dressing gown also has a soft brushed finish and has a tassel on the zip pull for easy fastening. The suede slippers have soft, sheepskin interiors and textured non-slip soles for a very cosy night in.
Staying warm is key but not too warm, which can also disrupt your sleep - your bedroom should be around 18C but it's not always possible to maintain this, especially in older houses so wrapping up is a wonderful way to guarantee a restful night's sleep. These cashmere bed socks are delightfully soft and warm and accompanied with our Liberty of London print hot water bottle to warm the bed before you go to sleep, you can be sure of a great night's sleep! Keeping your feet warm, where circulation is poor, maintaining a good body temperature.
Have A Bath
Having a bath before bed regulates your body temperature and relaxes your muscles, which are conducive a better night's sleep. Pouring Epsom Salts into your bath also aids relaxation as they contain magnesium which we use a lot of especially when we are stressed so replenishing it is a must (please consult your doctor if you suffer from any health conditions before using Epsom Salts)!
Wrap up in our printed fleece dressing gown after your bath, gently mist your pillow with our Cotswold Lavender slumber spray and don the beautiful Liberty of London print eye mask, which keeps out any artificial light that will interrupt your sleep cycle.
Keep Your Feet Warm
Studies suggest that having cold feet during the day and especially before bed, can inhibit melatonin production, keeping you awake, cold and uncomfortable. So to remedy this take a look at our other super comfortable slippers. Whether you prefer the suede moccasins or the boot slipper both have non-slip soles and sheepskin fur on the inside.
To nap or not to nap?
Research suggests that long naps disrupt your sleep cycle but apparently naps of up to 30 minutes can help alertness later in the day.
What you can do in the day to help:
- Stick a routine: try to sleep and then rise at the roughly the same time every day.
- Eat breakfast - eating within half an hour of rising regulates melatonin production, ensuring a better night's sleep.
- Stay active - take a 30-minute walk during the day or more if you feel up to it.
- Spend time outdoors in natural light but if this is not easily achievable sit by a window or near bright indoor lighting.
- Don't drink caffeinated drinks after 3pm. Some studies say to avoid caffeine after midday as the body can take up to ten hours to metabolise it.
- Limiting your exposure to bright lights after the sun sets (except during these longer evenings) will help you fall asleep more easily.
- A light supper and then a snack before bed of these sleep-inducing foods: turkey, warm milk, honey, marmite, almonds, camomile, oatcakes and bananas.
Do you have any tips or advice on how to get a good night's sleep? Let us know by leaving a comment using the box below.
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