Sammy Margo – Sleep Expert at Dreams – has shared her top six tips for a great night’s sleep to help us look and feel refreshed during the festive period.
- Listen to pink noise to send you off to sleep: Pink noise is the term given to certain sounds that, when synchronised to your brain wave rhythm, can trick your brain into a deep sleep and help it stay there. Pink noise is like white noise in that the sounds contain frequencies that are audible to humans.However, the lower frequencies in pink noise sounds – such as waterfalls, heartbeats and traffic flow – are louder and have more power – giving them a flat and even sound. This means that pink noise masks low-frequency background sound and allows a deep, slow-wave sleep, which is necessary for memory and hormone regulation.
- Buy a thermometer and set your room temperature: The ideal bedroom temperature is 16-18 degrees centigrade, but it’s worth experimenting to find out your optimal temperature. If you are too hot, sweaty, or experiencing hot flushes, this can interfere with your sleep as this may suppress the release of your sleepy hormone, melatonin.To avoid this, try to make sure that you can easily maintain a comfortable temperature through the night. It is recommended that you keep your bedroom thermostat on the cooler side, and you wear light, loose clothing, and use breathable bedding that keeps you from overheating – particularly after a night of drinking.
- Wear socks to bed: At night your body needs to cool down to optimise the release of melatonin, but if your feet are too cold, this could cause night awakenings and disturbed sleep. Sleeping through the night is important in lowering stress levels and allowing your body to create new cells that help heal the damage done throughout the day, so comes with massive beauty benefits. Research has shown that adding a pair of socks may help to improve your peripheral circulation which can result in a lower core temperature – and also means you can turn the thermostat down a little lower too. The ideal pair of socks need to be loose and made of natural fibres such as cotton, cashmere or merino wool for warmth and breathability.
- Drink more water: It’s no secret that drinking water is key to keeping your skin and body hydrated. However, there is a lesser-known correlation between sleep and dehydration, in that dehydration can lead to a poor night’s rest, and vice versa. Many people find themselves burning the candle at both ends and increasing their alcohol consumption at this time of year, resulting in dehydration, which can lead to looking and feeling lethargic.Furthermore, during the night you naturally lose fluid through your skin, yet you are not drinking whilst you are sleeping to make up for the loss - and subsequently, your sleep may be disturbed. Prevent this by drinking enough water during the day, ensuring a high-quality sleep that allows your body to recover and feel amazing the next morning.
- Sleep on your back and find a good mattress: As a Physio and Sleep Expert, I always encourage sleeping on your back: it’s the best position to maximise your beauty sleep! Back sleeping helps reduce pressure on your spine and – provided you have a good mattress – your spine will be supported in good alignment.I recommend trying Dreams’ ‘Sleepmatch’ service, which uses 3D fit technology to map your body and help you find your perfect mattress in just 3 minutes. Dreams also offers a 40-night sleep guarantee on all of its mattresses, so you can be sure you’ve found the right fit for you.
- Sleep with a pillow under your knees: I would also recommend sleeping with a pillow or rolled up towel under your knees to soften the lower back. This position may also help to improve breathing, and many studies note that slow, deep breathing results in better melatonin production.Back sleeping may also help to prevent wrinkles, irritations, and bedhead as you avoid face-to-pillow contact and keep the neck straight, preventing the premature development or deepening of wrinkles and lines. It also may reduce puffiness around the eyes and swelling in the face so that you look well rested, and Christmas party ready!
