Wellbeing

5 Steps to Achieving a Great Night’s Sleep

Whether you have chronic fatigue syndrome, you’re having a flare up or you just can’t seem to get off to sleep, follow our 5 steps and give your body time to recharge.

Astonishingly, we spend a third of our lives asleep. But when you have chronic pain or fatigue, bedtimes can be a challenge. In order to fall asleep our nervous system needs to be relaxed, but chronic pain causes a more active nervous system. This means it can take longer to wind down and we wake up more often during the night. So give yourself the best chance of dropping off, with our 5 top sleep tips.

1. Changing your sheets once a week isn’t just an annoying chore

There’s nothing quite like sleeping in your own bed and with crisp, clean sheets is even better! But there is actual scientific evidence that proves snuggling up with freshly washed bedding actually helps us to sleep better!

A study conducted by the US National Sleep Foundation, found that 73% of us have a better sleep with clean sheets, because of the fresh scent of the laundry detergent.

clean and fresh sheets help you sleep better
PHOTO: SYLVIE TITTEL/UNSPLASH

Try this sleep tip and choose a relaxing fragrance like lavender or eucalyptus.

2. Darkness is your best friend

Now you’ve got the perfect bedding, it’s time to tackle the curtains. Blackouts are a must have for a good sleep. They help to regulate our sleeping cycles because darkness encourages the release of melatonin (aka the sleep hormone), which not only helps us sleep better, but more deeply too.

Live in rented accommodation or don’t want to have to redecorate your room? Try the Manta Sleep’s 100% blackout eye mask. It is fully adjustable, encourages REM sleep, plus it doesn’t smudge makeup! Perfect for those cheeky nights when you forget to take your mascara off (which ahem of course we never do).

3. The magic number 17

Our body’s temperature drops to its lowest whilst we’re drifting off to sleep. Being in a cooler bedroom helps to speed up the sleep process. The optimum temperature is 17 oC (62F) so pop to IKEA for a thermometer to keep track.

Try opening a window before bedtime or switching the heating off earlier in the evening.

reduce blue filter to go to sleep
PHOTO: ALEXANDRA GORN/UNSPLASH

4. Get rid of the blue light if you want a good sleep

When we live in a world where we’re all attached to our phones and laptops, it can be hard to put the technology down in the evenings. But the blue light from our beloved screens can be detrimental to sleep. The bright artificial light can trick our brains into thinking it’s still daytime, which can confuse our body clock.

One of the best sleep tips is to put the screens away before bed time. Don’t want to miss out on Netflix or scrolling through Insta in bed? Neither do we! Put your laptop into night mode and reduce the brightness and download a blue light filter app on your phone. We use Siso’s sFilter (available for free on the PlayStore) – set it to come on at the same time each evening. You can choose how opaque the filter is as well as the colour it emits.

5. A weighted blanket might be the best investment you’ll ever make

The buzzword of the moment. The weighted blanket has been getting lots of media coverage. For a soothing and relaxing sleep, they could be perfect for you.

Want to find out more? Read what we thought when we tried the Gravity weighted blanket.


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