12 Ways to Sleep Soundly

Over recent decades, the quality and quantity of sleep we get has noticeably declined and there are many factors that might have contributed to this. Our lifestyles have changed, become more digital, busier, but ultimately a good night’s sleep is as important as exercise and diet in terms of our wellbeing. Our daily performance, brain function and weight suffer a negative effect when we get poor sleep. So, what can we do to improve our sleep?

1. Get outside during the day

Your circadian rhythm is your body’s internal clock, helping your body to stay awake during the day and telling it when it’s time to sleep. Natural sunlight helps keep your circadian rhythm healthy and in check, which results in you feeling energised during the day and sleeping better and for longer at night.

Sleep quality and quantity can be improved by increasing your sunlight intake

2. Stick to a routine

Try to go to bed and get up at a similar time. Everyday… including the weekend. Being consistent with a routine can improve your sleep quality in the long-term and keep your circadian rhythm working as it should do.

Try to sleep and wake at the same time every day to help long term sleep quality

3. Avoid napping

Long naps or irregular napping can have a negative effect on your sleep because your internal body clock can end up getting confused. Short power naps, 30 minutes or less, can be beneficial to brain function, but longer naps can work against you and make you feel sleepier afterwards.

Stick to short power naps and avoid long or irregular naps

4. Reduce anxiety

When stress turns into anxiety, it can adversely affect how you sleep. If you’re feeling stressed it can help to write down what’s on your mind before you go to sleep. A warm bath before bed can reduce stress whilst breathing and meditative techniques or some gentle stretching as part of your bedtime routine can help to clear your mind.

Manage your stress by writing things down and try breathing techniques or stretching before bed

5. Keep a sleep diary

If you’re not sleeping well it’s a good idea to keep a sleep diary and note down things such as the time you went to bed and woke up, how well you slept, if you woke in the night, what you ate or drank during the evening and when, what exercise you took and when and if you were feeling stressed or emotional. It may help provide answers to why you’re not sleeping well and what might need to change.

Keep a note of your habits to learn about your sleep patterns

6. Avoid screens 30 minutes before bed

Darkness helps your brain to release melatonin, which makes you relax and feel sleepy and so light from a screen will make it harder for you to fall asleep because it tricks your body into thinking it’s still daytime. Screens emit lots of blue light so it’s worth trying not to use them before going to bed.

Try to reduce your blue light in the evening by not using screens just before you go to sleep

7. Watch what you eat and drink in the evening

Eating a large meal late in the evening, drinking caffeine or alcohol late can stimulate your body rather than relax it. Whilst it’s hugely important to stay hydrated, it can be beneficial to avoid drinking any fluids an hour before bed to stop you from waking regularly in the night.

Eat earlier in the evening and avoid caffeine or alcohol close to bedtime

8. Avoid exercise before bed

Exercise is proven to improve your health and your sleep, but it’s best performed during the day. Exercising in the evening can stimulate your body and make it more alert with hormones such as adrenaline being produced which can affect your ability to fall asleep.

Try to exercise during the day rather than the evening

9. Sleep at a comfortable temperature

Temperature can be one of the biggest culprits of poor sleep, but it’s also a personal preference. For many people, a bedroom that’s too warm can reduce sleep quality and make you wakeful. Try and keep your bedroom at a comfortable temperature, not too warm and not too cool – ideally, that’s around 20˚C for most people.

Experiment with different temperatures which make you most comfortable

10. Why is a good mattress important?

A good quality mattress is the secret to a good night’s sleep, and you’ll want one that blissfully comfortable, cleverly supportive and reassuringly durable which all contribute to good back health and keeping your spine aligned. A mattress is personal, and your perfect mattress should give you the right support and comfort depending on your needs and how you like to sleep. At Feather & Black we offer an extensive collection of luxury mattresses including bespoke luxury handmade mattresses, split tension mattresses, zip & links, as well as ones for the kids room and the guest room. Read our handy mattress guide for further help and advice.

We recommend changing your mattress every 7 – 10 years. If you wake feeling achy, it could be time for a new mattress.

Explore all our mattresses to find your perfect match!

11. What makes the perfect pillow?

The perfect soft pillow involves the harmonious marriage of comfort and support for your head, neck and shoulders. And the type of filling, whether it’s feather pillows, anti-allergy pillows or latex pillows, as well as the number of pillows you need depends on the position you like to sleep in, with the focus being to keep your body in perfect alignment. Read our handy pillow guide for further help and advice.

Explore our range of pillows to find the one that’s right for you

12. Should I invest in good bed linen?

Bed linen is often be overlooked but it really makes a difference to the quality of your sleep. Good quality, luxury bed linen is breathable and will help keep you at a perfect temperature all night, and given we spend a third of our lives in bed, good bed linen is a must for improving the quality and enjoyment of our sleep. There’s nothing better than slipping into crisp, fresh, bed sheets to promote relaxing sleep. Explore our beautiful collection of bed linen.

Choose 100% Cotton or natural Linen for a luxurious night’s sleep

So how much sleep do I need?

Make sleep a priority. Our health, energy levels and how we function every day is determined by us getting the sleep we need, and the lifestyle and environmental factors listed above can all help you achieve good quality sleep. So, then the question is, how much sleep do we need? And the answer is that it depends on a few things such as our age, gender and general health.

Read our How Much Sleep Do I Need? article to find out how much sleep you need and how sleep cycles work.