Wearing socks to bed, keeping your bedroom neat and tidy, and following a good wind-down routine are some of the top ways to get a perfect night of sleep, according to a sleep expert.
Keeping light levels low in your bedroom before bedtime, and using an eye mask or blackout curtains to ensure that natural daylight does not wake you up too early, are other handy hints to help you feel better rested, according to Hannah Shore.
The sleep expert also suggested that watching your favourite TV show before drifting off is not necessarily disruptive – as long as the content is calming.
Hannah, who is working with Premier Inn in partnership with Silentnight, said: “You’ve all heard about blue light, how this can stop you from sleeping, and how we should be off our phones for at least an hour before bed – but this doesn’t work for everyone.
“Blue light isn’t always bad, and most devices now come with an eye comfort mode setting anyway, swapping out those harsh blue tones for softer yellow ones.
“It is the content we are looking at which causes more harm. Looking at the news, or watching something tense, can lead our bodies to be on edge, producing wake-promoting hormones like cortisol.
“Instead of watching anything overly addictive and intense like Happy Valley, which makes you think “just one more”, it’s best to watch something you’ve already seen before, like re-runs of Friends, or a relaxing programme.”
Her advice comes ahead of World Sleep Day tomorrow (March 17), which rounds off Sleep Awareness Week (March 13-19).
To mark the occasion, Premier Inn commissioned a study of 2,000 adults, which revealed some of the ways Brits have tried to make their bedroom more relaxing.
This includes getting new pillows (34%), a new mattress (29%), and blackout curtains (25%).
And really nailing down these basics, such as bedding, can significantly improve the quality of your rest, according to Shore, who is working with Premier Inn in partnership with Silentnight.
She said: “How you sleep predicts the thickness of your pillow. Front and back sleepers need a thinner pillow, whereas side sleepers need a thicker pillow to fill the gap between the ear and the shoulder.”
Another easy fix for better sleep is to wear appropriate nightwear, and be aware of what you eat and drink two hours before bed.
Hannah said: “PJs should be loose-fitted and light, while bed socks can increase the blood circulation, which can help with cooling the body down.
“You should avoid eating large meals late in the evening, because digestion causes our body temperature to raise when it should be dropping.
“Also be mindful of what you drink, as caffeine can block receptors in our brain, making our bodies think we are not tired.
“Alcohol can act as a sedative for the first phase of sleep – however, it then acts as a stimulant, leaving the rest of the night’s sleep light and fractured.
“Many alcohol-free drinks contain a lot of sugar, which can also keep you awake.”
More than half of those surveyed (52%) believe a messy bedroom affects their sleep, despite 57% utilising their “floordrobe” – chucking clothes on the floor each night rather than hanging them up.
A quarter also don’t make their bed in the morning – and 28% have even hopped out of bed to do a last-minute bit of tidying, worrying they’d never drop off otherwise.
Hannah Shore added: “A tidy room allows the sleeper to de-stress. Keeping clear sides at all times can help you relax and fall asleep quicker.”
It also emerged seven in ten of those polled, via OnePoll, claim a bad night’s sleep has a negative impact on their mood.
And 52% can’t remember the last time they had what they’d describe as a perfect night’s sleep.
More than three-quarters (76%) even go as far as admitting they’d feel like a new person if they ever got a really good night’s kip.
Simon Ewins, managing director at Premier Inn, said: “It seems there’s a big sleep gap across the nation, with millions not nodding off how they’d like.
“Hannah’s top tips can help you create a space that helps you achieve good quality sleep, and the benefits in day-to-day life that come with this.
“Sleep Awareness Week is a great time to look at our bedroom spaces, and to assess whether we are getting the best rest we can, or if there is anything we can do to improve it.
“Our rooms are designed to ensure everyone has different options to match their sleeping habits.”
SLEEP EXPERT HANNAH SHORE’S TOP 10 BEDROOM TIPS FOR A BETTER NIGHT’S SLEEP:
- TV and devices – Tech isn’t always bad. If you are using a device before bed, use it in eye comfort mode to create calming sounds, listen to podcasts, or even help with certain breathing exercises. Avoid viewing content such as the news that causes tension and promotes wake hormones.
- Socks – Bed socks can increase the blood circulation, which can help with cooling the body down. Ideally your body temperature needs to naturally drop by a couple of degrees to get good quality sleep.
- Clutter – Banish the floordrobe! A cluttered bedroom can cause the mind to feel stressed, and stress is sleep’s worst enemy. Ensuring you have places to put away all your belongings, for example a storage or ottoman bed, and keeping sides and floors clear, can really help this.
- Pillows – Finding the right pillow to support your sleeping position is a must. If you are a front or back sleeper, you will need a thinner pillow. Side sleepers will need a thicker pillow to fill the gap between the ear and the edge of the shoulder.
- Dark light – When you are going to bed, try keeping the light levels in your room low by using a bed-side lamp instead of the bright ceiling light. Dim light helps our bodies to start producing sleep hormones, like melatonin.
- Bright light – Bright light when the sun rises too early can wake you easily by telling your body to stop producing sleep hormones. At home, make sure to have blackout blinds or curtains, or even an eye mask to block out those bright lights.
- Working – We often take our work to bed with us, either trying to remember to do things the following day, or literally checking emails whilst we should be sleeping. This can cause our minds to work overtime, struggle to switch off, and therefore struggle to fall asleep. If you do need to work in your bedroom, try to set up a dedicated work space, with a desk if possible, so you can create separation between work and sleep.
- Comfort – Comfort is essential for a good night’s sleep. Different types of pillows, a new mattress, or even adding a padded mattress topper, can improve sleep comfort. Some hotel chains (like Premier Inn) sell their beds and bedding, giving the perfect opportunity to “try before you buy”.
- Bed sharing – Sharing a bed is great, as cuddles can relax and destress you. However, the number one cause for disrupted sleep is partner disturbance, so make sure you have the right conversations and prioritise each other’s sleep. Separate beds and bedrooms are more common than you think.
- Wind-down routine – As adults, we often forget the importance of a good wind-down routine, allowing your mind and body to switch off from everything that has happened throughout the day. Our body needs time to relax so it can stop producing all those wake-promoting hormones, and allow our bodies to realise it is time to sleep.
