Don’t suffer from sub-par sleep – try these tips for bedtime calm and drift off to the land of nod.
Lack of sleep affects your emotions, energy and everyday living. Now sometimes the lack of zzzs can’t be helped, such as when we have a new baby, restless toddler or poorly child to look after. Then there’s being ill, financial or job worries, or going through major life changes like the menopause. However, there are steps we can take to improve our sleep; just a few adjustments can make the difference between feeling refreshed and ready to tackle anything, or wanting to crawl back under the covers.
Finding your rhythm
If you’re not getting enough sleep, then chances are your mood is affected. You could be irritable, down, and without the patience to deal with life’s routines, never mind the curve balls. “One of the things I focus on with patients who are low in mood is the circadian rhythm,” explains independent prescribing pharmacist and registered nutritional therapist Richa Puri. “That’s the body’s internal clock that determines when cortisol rises, when melatonin builds, and when sleep becomes possible.”
Just opening the curtains and letting daylight reach your eyes can help regulate your body clock, but even better, go outside for a morning walk. Doing so helps regulate your cortisol levels during the day, allowing the sleep hormone, melatonin, to gradually build in the evening. “The result is a more reliable sleep signal at night,” says Richa. “It’s one of the most powerful tools available for regulating mood, energy and sleep, and it costs nothing.”
Diet dos and don’ts
What and when you eat can seriously affect your sleep quality and quantity. Avoid eating in the last couple of hours before bed so your stomach doesn’t have to work to digest food, when it should be in a state of repair and recuperation. Nutrients that support sleep include magnesium, and tryptophan (found in certain foods including eggs, milk, poultry and some seeds).
Herbal teas containing chamomile, passionflower, lemon balm, lavender and valerian can help you wind down, calm a racing mind, and relax the body. As for coffee, keep that to the morning or early afternoon otherwise it may well keep you awake, or at the very least compromise your sleep quality.
Time to wind down
If you spend your evenings watching TV or scrolling your phone, you’re not giving your brain the chance to switch off. A wind-down buffer with no devices and ideally no TV will help prepare your body for sleep. Try meditation to really relax, or even just pick up that book you’ve been meaning to read for months. “Sleep hygiene is really important and our bedtime routine doesn’t start when our head hits the pillow – it should begin much earlier in the evening,” says Joseph Conway, psychotherapist and mental health trainer at Vita Health Group. “The brain needs clear, consistent signals that it’s time to wind down.”
Sleep hygiene
How warm or cool your sleeping environment is goes a long way to ensuring a fitful night as our core body temperature naturally drops in the evening. “A cool room helps this process along, signalling to the brain that it’s time for deep rest,” explains Joseph. Sweltering? A fan can really make a difference. Natural fibre bedding will also help, as cotton and linen wick-away heat and moisture from the body, so you don’t wake up in a sweat. If you’re in the market for a new mattress, going for a cooling version could help, as could a cooling topper for your existing mattress.
In winter it’s the opposite, of course. If you’re too cold you’re not going to stay asleep, so a thick duvet or an electric blanket will make all the difference when the mercury plummets.
Get in to a routine
Finally, try to go to bed at the same time every night and get up at the same time every day. This is a great way to set your internal body clock, which will mean sleep comes easier and you’ll sleep deeper. And while giving up weekend lie-ins might seem a step too far, it’s worth it in the end for quality zzzs.
Sleep helpers
Lush Sleepygift set, £18
Wind down for the evening with this soothing shower gel and body lotion. Both contain lavender, known for its relaxing effects, and tonka, which is sweet and comforting. Add to that oat milk, which is an antioxidant and calming for the skin, and you have the makings of a peaceful night.
Neal’s Yard Beauty Sleep Foaming Bath, from £19
If you’re more of a bath than a shower person, then this is for you. The combination of ylang ylang, clary sage and patchouli will have you relaxed and ready for bed in no time. Feel stress dissipate as you slip into the luxurious bubbles and enjoy quality time just for you.
Olverum Nightfall Sleep Mist, £26.50
Mist this fragrance over your pillow before falling into bed and you’ll feel like you’re drifting off in a luxury spa. The blend of five essential oils – including Roman chamomile, bergamot and lavender – is designed to support all stages of sleep, promoting greater relaxation through light, deep and REM sleep.
Simba Hybrid Mattress Topper, £314.10 (double size)
An old mattress is possibly the main culprit of poor sleep and morning aches. This Hybrid Mattress Topper will add a new lease of life to your existing set-up. It has a washable cover, two memory foam layers and a layer of aerocoil springs between. The result is comfort, support and – thanks to the open structure of the memory foam – a cooling night’s sleep.
Luff Mayfair Cooling Gel Pillow, £74.99
With this pillow there’s a cooling gel pad on one side to draw heat away from your head, while the memory foam core helps support your neck and spine. The other side of the pillow is finished in a bamboo fabric, which is hypoallergenic, wicks away moisture, and in itself is naturally cooling.
Curated Beauty 100% Mulberry Silk Sleep Mask, £50
This luxurious mask will prevent the glare of street lights and traffic disturbing your slumber, while the mulberry silk is gentle on your skin. Silk is thermoregulating, so stays cool in summer and warm in winter – and it helps stop sleep creases too. It’s beauty sleep at its finest!
All About Sleep Organic Bamboo Sleep Masks for Men, £29.99
And for the man in your life, this sleep mask blocks out the light so helping ensure restful sleep. It’s made from organic bamboo, which is naturally cooling, antibacterial and hypoallergenic, and the bamboo fibre cushioning is soft against the eyes. The elasticated strap also makes for a comfortable fit.
Silentnight Deep Sleep Night Light and White Noise Machine, £30
Zen out to soothing music, practice breathing exercises or fall asleep to birdsong. Other soundscapes include rain, and even the rhythmic noise of trains rolling along a track. Use it as a night light, pick one of the colours to suit your mood, or scroll through the rainbow as you drift off. There’s a timer and Bluetooth so you can connect it to your phone.
Ashleigh & Burwood Wellbeing Frosted Fragrance Lamp, £28 and Sleep Wellbeing Lamp Fragrance, £15
This fragrance lamp is beautiful to look at, and helps create an ambiance conducive to sleep by purifying the air and getting rid of cooking or other odours. Pair it with one of more than 60 fragrances, such as the Sleep Wellbeing blend of geranium, lavender and patchouli essential oils, for a soothing and restful night.
