Sleep experts say a 60-second rick can help make sure you have a good nigh's sleep. A study by the National Sleep Foundation found that people who make their bed in the morning are 19% more likely to have a good night's sleep, every night.
Simply shaking out your duvet and straightening your pillows in the morning will help you have a better sleep that night. And clinical sleep expert Dr Michael Breus, known as The Sleep Doctor, said men are 11.4% more likely than women to make their beds each day.
His study found that 18.3% of women never make their bed, reports The Echo.
Dr Breus said: "Overstimulation can lead to anxiety, a common reason we lose sleep. This may have a special meaning in our sleep environment. A clean room represents a clean mind."
Experts say making your bed can also help you have a better day.
The Cotswold Company partnered with renowned sleep expert, Jeff Khan to create useful top tips to wake up in a bedroom that gives you the best possible chance at facing the day.
- Make sure your bedroom is tidy before you go to sleep
- Waking up in a tidy room is great for putting you in ‘ready to face the day’ mode.
- Open your curtains; and/or switch your light on
- As Jeff says, light is hugely important and recommends using it as tool to wake up.
- Don’t press snooze on the alarm clock
- Whilst getting 5 extra minutes is tempting; it can also make getting out of bed harder on dark and cold mornings.
- Lay out your clothes ready
- Instead of a morning rush and setting off stress levels first thing; have your clothes ready; or have a well-organised bedroom to make sure that you can manage your time effectively first thing
- Make your bed
- Once up; make your bed – This can make a huge difference to your space as when you head into your bedroom later in the day that it feels welcoming
A spokesman for The Cotswold Company said: “Our bedrooms are often our sanctuaries, helping us get a great night’s sleep after the goings-on of our busy lives, but what about helping to revitalise our mornings? Our research shows that our bedrooms play a bigger part in helping us to start our days happy than we may have thought. Colour schemes, mindful habits, restful focal points and flooding the room with natural light are key to starting the day the right way.”
Jeff Kahn, co-founder, and CEO of Rise Science said: “Light is hugely important. Being able to flood your bedroom with light when you need to wake up on dark mornings will help immensely with getting you out of bed and helping to curb sleep inertia, that morning grogginess that can last for 60-90 minutes even if you're well slept."
Jeff added: "Gradual brightening of (ideally red) light is a far more pleasant and effective mode of rousing than alarms that disrupt your sleep with harsh noises (or no light). This allows you to use light to your advantage in waking you if your blinds are closed (which, if they can't be automated to open in the morning, should absolutely be to ensure you have total blackout conditions overnight for your best sleep).”
Sleep experts at Eachnight.com claim natural herbs can help those who may struggle to drift off at night. The research has been medically reviewed by Dr. Nayantara Santhi.
Some natural herbs are high in tryptophan, an amino acid improving the synthesis of serotonin. Increasing serotonin levels offsets the chemical imbalance causing the most common sleep disorder, insomnia.
Lavender
The anti-depressive, sedative and calming properties of lavender help you sleep better. Studies show lavender herbs can relax your nerves, reduce anxiety levels, and stabilize mood disorders. Reduced stress, anxiety, and a positive mood promote daytime wakefulness and more sustained sleep at night. Typically, lavender is used via sprays or inhaled.
Chamomile
Chamomile is an ancient medicinal herb known for its relaxing effects. Modern-day scientific studies prove the efficacy of chamomile. It reduces anxiety, soothes your nerves, and eases insomnia. One study, for example, found that women who had given birth and struggled to sleep experienced less sleep inefficiency and depression when drinking chamomile tea at night for two weeks. The presence of nerve-relaxing flavonoids in chamomile tea makes it a popular tranquillizing drink. You can feel chamomile’s soothing effect even by inhaling its aroma.
Valerian
The roots of the valerian herb are often used to treat insomnia, restlessness, and anxiety in patients. Valerenic acid in the valerian roots inhibits the breakdown of the neurotransmitter GABA. This induces better quality sleep. Valerian works on the principles of anti-anxiety medicines, promoting deep sleep. Valerian is available in many stores and usually comes in the form of tablets.
Passionflower
Passionflower contains nerve-relaxing flavonoids, which help you to de-stress and sleep better. This tropical flower tastes good and is commonly used in many herbal, over-the-counter sedatives.
Ashwagandha
Ashwagandha is a medicinal herb commonly used to combat insomnia, as studies have shown it’s effective at improving sleep onset latency and quality of rest. The real sleep-promoting compounds of Ashwagandha are found in the leaves of this plant—triethylene glycol works to eliminate feelings of stress or anxiety, induce calmness, and help you fall asleep easily. Ashwagandha ultimately acts like a sedative, so it’s a great alternative to anxiety medications or OTC sleep aids since it works with your body to naturally bolster sleeping habits. Ashwagandha can be bought as capsules that are ingested.
How to use herbs for sleep
- Herbal tea
Make some herbal tea by adding 1 tsp of herbs to a cup of boiling water. Let it steep for 20 mins, then strain and drink it. You can drink two to three cups of herbal tea in a day.
- Essential oils
Add herb-flavoured essential oils to your warm water bath at bedtime to feel a calming effect, inducing sleep.
Massage herb-infused oil mixed with olive, grapeseed, or coconut oil on certain parts of your body such as your forehead, neck, chest, wrist, chest, hands, or feet. Your skin may be sensitive to an undiluted essential oil, so diluting it reduces the chances of a reaction.
- Aromatherapy
Inhale the fragrance of natural herbs through aromatherapy candles.
- Supplements
Consume herbal extract supplements, available over the counter in pharmacy stores. Read the dosage instructions on the label to know how much to take per day.
A spokesperson from Eachnight.com said: “Sleep disturbances occur when the normal processes of waking and/or initiating sleep do not happen. This can occur because of a combination of genetic, environmental, sleep habits, and other psychobiological factors.
"If the pattern of sleep disturbances continues over time, these factors can create a vicious cycle of ongoing sleep problems with consequences in our waking lives. As they say, sleep health is as important as diet and exercise for our well-being.
"Most of the natural herbs have a long history of use for the treatment of insomnia. These herbal medicines were being prescribed by physicians since ancient times as natural sleep aids. Modern-day studies and research have supported the efficacy of taking these herbs for a great night’s sleep, so any of these options can be a good fit. Although many herbs are harmless and have no side effects it is worth talking to your doctor before making any drastic changes”
