Sleep is crucial to ensuring our brains function optimally and lack of sleep can have a significant impact on both physical and mental health, as well as cognitive functions. Our mood can dictate the entire day ahead so prioritising sleep is a must to get the full amount of enjoyment out of our daily lives, plus, it means you’ll be more productive for the important studies and looming deadlines!
Getting the perfect night’s sleep is often overlooked, and we’re not sure why since the unarguable significance it has on everything! Fret not, because we’re here to break things down and offer simple solutions!
3 Solutions To Getting The Perfect Night’s Sleep
Body Temperature
Body temperature plays a significant role in sleep quality, with the body naturally cooling down before bedtime to promote sleep initiation. Creating a comfortable sleep environment, including regulating room temperature, and choosing appropriate bedding and clothing, can help support this process and enhance overall sleep quality. Now we’ve established these facts, did you consider this when buying your mattress? Probably not, or maybe you didn’t buy the mattress if you are a student living in furnished accommodation. All mattresses differ, and their material composition, foam depth, cover fabric, structure and thickness all affect how the mattress will retain heat. If you are finding that your mattress, for whatever reason is too hot there is a simple solution – a mattress topper! These easy-to-fit add-ons are game-changers! Our mattress topper of choice is the Simba range. They have the “Essential” or “Premium” option, both coming in at a reasonable price point, starting at £199. They offer a breathable sleep surface, a cooling foam layer, up to 2,500 springs, with a high-density foam base. What we also love about the Simba Mattress Toppers is they are made in the UK from 100% recyclable materials. We say no more, if you are too hot at night look into a mattress topper, you won’t regret it.
The same rule applies to duvets, which come in a variety of tog ratings, with some seasonal duvets offering interchangeable layers. Double up for winter or detach a layer for summer. There are plenty of customisable options with duvets and Simba again offer a perfect solution for controlling temperature with multiple duvet options.
Room Lighting
As the days get longer, we find ourselves waking up to sunshine. It’s great for the mood but can be annoying if the light wakes you up! Personally, I find any light can keep me awake, and I need the room to be pitch black. To help create a dark room for the perfect night’s sleep, consider investing into some blackout curtains which offer additional benefits to the obvious darkness they provide. They will help keep your energy costs down, by retaining heat in colder conditions. Equally they will keep the room cooler in the summer months by clocking out the sunlight, reducing heat gain! While blackout curtains are primarily designed to block light, they can also help reduce outside noise to some extent. The thick, dense fabric of blackout curtains can absorb sound waves and provide a buffer against external noise pollution, creating a quieter and more peaceful indoor environment.
Sleep Routine
Caffeine Intake
When did you last have a coffee? Did you know it typically takes 5-6 hours for the body to eliminate half of the caffeine consumed? This means that if you consume a cup of coffee containing 100 mg of caffeine, you’ll still have around 50 mg of caffeine in your system after 5-6 hours. If you typically go to bed around 11 PM, drinking coffee after 5 PM or 6 PM may start to interfere with your ability to fall asleep.
Limit Naps
If you have trouble sleeping at night, avoid long or late afternoon naps, as they can interfere with your ability to fall asleep at bedtime. If you need to nap, keep it short (20-30 minutes) and earlier in the day.
Avoid Heavy Meals and Alcohol Before Bed
Large meals and alcohol close to bedtime can disrupt sleep by causing discomfort, indigestion, or disturbances in sleep cycles. Opt for lighter, easily digestible meals in the evening, and limit alcohol consumption.
Establish a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and improves sleep quality.
Conclusion
In conclusion, prioritising sleep is crucial for our well-being. Regulating body temperature, controlling room lighting, and establishing a consistent sleep routine are key. By making these simple adjustments, we can significantly improve our sleep quality and overall health. Let’s prioritise sleep for a better-quality life.
