Without a good night’s sleep I’m useless, my husband can confirm it. We all know sleep is important, but often we don’t know just how crucial it is to our overall health and wellbeing. If you’re deprived of sleep or not getting enough hours in, it can have a negative impact in ways you probably don’t even realise. I’ve partnered with Slumberdown to share 10 tips to get a better nights sleep, and two of their latest product innovations that are making a cosy, comfortable nights sleep ever more possible.
8 tips for a better nights sleep
Get the right TOG: Slumberdown Made For You Two Duvet
The TOG you choose for your duvet impacts how easy it is for you to drift off and stay comfortable during the night. So it’s a pretty big deal. The Slumberdown Made For You Two Duvet is the perfect solution for couples who sleep better at different temperatures. The innovative new ‘Made For You Two’ duvet features a dual tog design that will help to keep one of you cool and the other nice and cosy. So if you have a preference that’s different to your partners, no more arguments!
It comes in a standard UK Double and King Size, and it’s machine washable/ tumble dryer friendly making it easy to refresh when you need to. I really think this duvet is going to be the key to a good night’s sleep for so many couples, I know my husbands excited about having a lighter duvet, while I love being cosy!
Make the last 30 minutes of your day digital free
If I’m on my phone or laptop right before trying to sleep it simply doesn’t happen. The blue light in these devices essentially tricks your brain into thinking it’s day time, so it’s no wonder it becomes a struggle. Reducing this before bed can help your mind wind down naturally, it brings your cortisol levels down (stress hormones) making it easier to relax.
Another reason to ditch the phones before bed is that they’re often information overload, releasing even more cortisol into the brain. Essentially technology can be a huge blocker when it comes to relaxing and drifting off.
I managed to break this habit by charging my phone in a different room overnight. It means no exposure before bed, and in the morning too. It’s a simple tip but something that’s been hugely beneficial, not only to my sleep but overall mental health and wellbeing.
Check in with your senses
Light, sound, temperature and smell all play a part in how rested your body feels. Think about your senses and whether they’re overstimulated, or set up for sleep. Sense of smell when you sleep is incredibly valuable. Through our sense of smell we instantly know if something is dangerous for us, so before we go to sleep we can trick that with calming scents.
Sounds are also key to feeling calm enough to sleep. I love using mediation sounds in the evening, especially if it’s been a busy day to just relax. With the heatwave we’ve just had, I’m sure you know how important temperature is. It’s harder to sleep if we feel too hot or too cold, which is again why the TOG we choose for our duvet is so important.
Slumberdown’s CBD Infused Pillow
Yep, you read that right. As part of Slumberdown’s Wellbeing Collection they’ve launched a new pillow which features a 100% cotton cover infused with a carefully curated blend of CBD. I’ve used CBD to aid my sleep for around a year, and I love it. it’s known for its calming and anxiety-reducing effects, so to have this as part of a pillowcase is pure genius to me.
The CBD oil is blended with Aloe Vera and Lavender to create a calming blend of scents, sending signals to your brain that it’s ready to relax and switch off. The pillowcase is machine washable and the scent lasts up to 20 washes. I love the blend of scents created for this, it’s not overbearing at all but does help me feel more relaxed and generally at ease.
Come back to your breathe
Your breath is an anchor to the present moment, so use it while you’re trying to sleep if your mind is wandering. It’s easy for your mind to be on overdrive, especially when we’re thinking about trying to drift off. If you spot this happening, come back to your breath. Breathe in through your nose, and out through your nose with awareness of the breath. It’s a simple technique but has so many health benefits, helping to regulate your heart rate, reduce cortisol levels and bring a sense of calm to your evening.
Skip caffeine late in the day
It’s an obvious one, but it’s easy to forget that having a coffee even as early as 2pm can impact how you sleep. If you’re struggling, try to skip caffeine in the late afternoon.
Curate your evening
As I mentioned earlier, your senses are key, so set your space up for a cosy evening. Incorporate candles, dim the lights, take a relaxing shower, and sure your space is tidy. Going to bed in a tidy, comfortable space can make the biggest difference. Take self care up a notch a few hours before you go to sleep, and chances are you’ll feel relaxed and ready when you want to doze off.
Try to stick to a schedule
Having a sleep schedule is another thing that’s overlooked. All of us have an internal body clock called a circadian rhythm, it works in 24 hour cycles and runs in the background to carry out the most basic functions and processes. It’s so important to get enough sleep, and stick to similar timings to keep this in check.
There are 6 core processes changed by sleep, this includes our heart rate, muscle tone, brain activity, and hormones. For me this always highlights just how fundamental sleep is, and how much sleep deprivation can cause havoc.
I hope these tips have helped when it comes to getting a better night’s sleep!
P.s. If you use the code INF15, you can get 15% off the Made For You Two Duvet in King Size and the same off the CBD Pillow. Code valid until the end of October 2021.
This post is in collaboration with Slumberdown.