Well like any recipe the finest ingredients are important – including a light and fluffy filled duvet – but it doesn’t stop there.
The Fine Bedding Company has sought advice from experts from all corners of the globe, to bring together the perfect formula for a peaceful, undisturbed night’s sleep.
From items that help you get to sleep quicker, to elements you’ll need to make sure you stay in a deep sleep cycle for just the right length of time.
Follow this recipe to indulge in the ultimate sleep experience.
- Level of tiredness (hours since last sleep and hours of physical exercise) and hours spent awake
- Bed time
- Length of time asleep
- The correct duvet for room temperature and body type
- Smartfil Air Micro fibres*
Stick to a routine
Heading to bed at the same time each night and waking at the same time each morning can actually help train the body to fall asleep, and stay asleep, more successfully. You’ll soon get to know the amount of sleep that is right for you.
Indulge yourself and wind down
Regular relaxation can make falling and staying asleep easier. We LOVE yoga but something as simple as a delicately scented bath is worth a try.
Star ingredient – Lavender oil or essential oil blends www.amaranth-wellbeing.com
Avoid caffeine after lunchtime
It can take 3-7 hours to break down half of a single dose of caffeine. Try to reduce caffeine by having just one cup of coffee in the morning and make friends with herbal teas. Chamomile tea is known for its relaxing qualities, while Green tea contains Theanine which can produce a calming effect on the brain and help to relieve an overactive mind.
Star ingredient – Herbal tea sleep blend www.teapigs.co.uk
Get your heart pumping
Not only does an active lifestyle offer numerous health benefits, it also means you get a good night’s sleep. Morning or afternoon is best – sometimes exercising in the evening can keep you awake.
Star ingredient – activity tracker like www.strava.com
Create a sleep haven
Your room should reflect calmness and tranquility. Ensure it is dark enough, quiet and a good temperature (around 18oC should do it). Choose to paint your bedroom in colours that are relaxing such as calming earthy tones of blue and green which will naturally help you to relax. Consider changing your mattress or adding a topper for supreme comfort.
Reduce your rays
Scientists have spotted a link between exposure to the blue end of the light spectrum and difficulty sleeping (suppressing levels of sleep hormone Melatonin). That just happens to be anything with a screen; so turn off mobiles, computers and tablets at least 45 minutes before you’d like to drift off. Even rays from a digital alarm clock or radio can be enough to disrupt the sleep cycle.
Star ingredient – a real book!
To drop off we must first cool off- our core body temperature needs to drop slightly to achieve sleep. Being too hot or cold can have a huge impact on your ability to drop off and remain asleep. If you tend to get too hot through the night, keep a window open to facilitate air circulation and keep a cooling mist by your bed. Our Breathe duvet is perfect for keeping your body at the best ‘micro-climate’ for sleep.
Star ingredient – www.finebedding.co.uk/breathe
Invest in good bedding!
We spend up to a third of our lives in bed, so investing in good quality bedding suited to your specific needs is essential to maintain a healthy sleeping pattern and balanced lifestyle.
There is more advice on sleep and bedding on The Fine Bedding Company’s Sleep Ingredients hub. There are also recipe cards for a great night’s sleep to download and keep. http://www.finebedding.co.uk/blog/ingredients-great-nights-sleep/