Sleep – How to get the best nights sleep
We are all about a good night’s sleep here at ALSO Home. As we say, a good day always starts the night before, with a good night’s sleep.
Lack of sleep is effecting millions of us every day. Too often “I’m tired” is becoming the new “I’m okay” when asking how someone is, and this is worrying! Medical experts all agree that sleep is essential, not only for your health, but also your sanity. We’ve all been there, longing for a good night’s sleep and ending up tossing and turning into the early hours which is why we’ve complied a guide to getting the best sleep.
Routine
Trying to create consistent sleep habits is a very important start to your sleep training. Get your body used to going to bed and waking up at the same time every day, even at the weekends. Resist those lie ins! Your body will automatically start to get used to the idea and it will make a huge difference to how you feel. The aim is to feel much more refreshed and energised having had a deep sleep. Try not to nap, even if you think you’re just catching up on missed sleep from the night before. A lot of the time napping makes going to sleep so much harder – power through and get to bed at a good time.
Vicky White, founder of Plum & Ashby says “A relaxing bedtime routine seems to be the key to helping you drift off. A warm shower or bath is a soothing way to unwind and swapping electronic devices for a good book can help your mind to switch off.”
The Bedroom
You need to create a comfortable and calming sleep environment. Make sure your bedroom is cool, quiet and cosy. If you’re having trouble sleeping, one of the first things to re-look at is your bedroom. In order to get a good night’s sleep, you need the right setting, which means a clean, peaceful and welcoming room. Many of us are unknowingly sleeping in a bedroom that is simply not fit for purpose. Ban clutter from your room. Your mind is already full of clutter from the day, so clear the bedroom of clutter to create a calm space. Make your bed the focal point in the room. Add plants or fresh flowers as they bring energy into the room and remove toxins from the air. You shouldn’t be afraid to periodically rearrange accessories and swap out pieces for something new so that you look forward to seeing your room every night and every morning.
As they say, “a tidy room makes for a tidy mind” … and a restful night’s sleep!
Scents
We touch on this a lot on our blog – the importance of different scents around the home. The bedroom is no different to other living spaces – it serves a purpose and often a scent can really help. “Lavender is believed to slow down your nervous system and decrease your heart rate and blood pressure, which helps you to fall into a deep sleep. So, it’s the perfect scent when your mind is racing. It also makes you feel more energised when you wake up” says Vicky. Whether you warm some lavender oil, spray some on your pillows, light a candle before you go up into your room, or even include it in your bath routine – lavender will help you relax and get into the right mindset for sleep. “Geranium is also another perfect scent for relaxing. It is an aroma that smells like roses. It can reduce stress and has a sedative effect. This means if you wake in the night, you should find is easy to go back to sleep.”
Bed linen
Your bed linen is often overlooked when considering factors that contribute to a good night’s sleep – but they are very important. Think of them like your jacket, providing warmth, temperature regulation, insulation and comfort. Sinking into a comfortable, fresh and clean bed with the right bedding can make all the difference. Change your bed linen regularly, keeping it clean and inviting. Linen bed linen is a great investment as it’s a breathable fabric – making you warm in the winter and keeping you cool in the summer months. It’s also naturally hypoallergenic and anti-bacterial, so ideal for allergy sufferers. If you are worried about how to care for your bed linen – we have written a blog post all about it here.