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11 Expert Tips For A Better Night's Sleep

21 Nov 2019

Here at DUSK, we know that quality sleep is essential to your well being, impacting brain function, mood and physical health. Yet for many people, successfully falling into a restful slumber can be easier said than done.

If you frequently feel fatigued or struggle to concentrate then lack of sleep could be to blame. Fortunately, as bedding experts, we know there are steps you can take to wake up feeling more refreshed. From investing in sumptuous goose down pillows to following a relaxing bedtime routine, here are our tips for a better nights sleep.

Design a Soothing Bedroom

Comfy and cosy are two words often associated with the bedroom, and with good reason. This is because bedroom decor can directly impact sleep, so your design choices couldn't be more important.

To achieve a slumber-friendly bedroom, we recommend clearing clutter and selecting calming colour tones, shades of blue and green are known to promote relaxation.

Select the Best Bedding

Although a high quality mattress can reduce aches and pains, bedding and pillows are equally important to feeling well rested, yet they're often overlooked.

The perfect pillow should provide plenty of support and comfort. Our luxurious collection of pillows are available from soft to firm, as well as feels like down, duck down and goose down fillings. While natural fabrics like cotton are breathable and kind to the skin, making our cotton bed linen ideal for rejuvenating rest.

Create a Calming Environment

To achieve a good night's sleep, your bedroom design needs to include more than just colour palettes and soft furnishings. Invite calm into your bedroom by considering the senses.

Limiting natural light through blackout blinds or thick curtains, blocking external sounds with white noise, or adjusting the temperature of your bedroom are all techniques that are known to help you fall asleep.

Limit Liquids

Did you know that caffeine can stay in your system for up to eight hours? A mid-afternoon coffee may seem like a good idea when you're feeling heavy-eyed but you're sure to regret it later. Additionally, too many liquids before bed can result in disturbed sleep.

To avoid wreaking havoc on your sleeping patterns, steer clear of caffeine after lunch time and limit all liquids at least an hour before going to bed.

Choose Sleep-Promoting Foods

What you eat can either help or hinder your sleep. So, if you regularly eat late at night, try to choose foods that boost the production of melatonin, the hormone responsible for regulating sleep.

Foods like oats, peanuts, sunflower seeds, cheese and poultry can promote sleep. While heavy meals, alcohol and fatty foods are known to prevent you from nodding off.

Create a Relaxing Routine

Going to bed feeling stressed about today's events or tomorrow's to-do list can make it difficult to drop off. Instead, aim for a good night's sleep by creating a relaxing pre-bed routine.

Depending on your preferences and tastes, there are a variety of calming activities to try. This includes meditating and deep breathing, enjoying a soak in the tub, or curling up under a luxury throw with your favourite book. Take time to experiment with different activities and you'll be sure to find a routine that works for you.

Set a Bedtime

If getting to sleep is often difficult, deciding on a set time to turn out the lights could be beneficial. By falling asleep and getting up at the same time, you can wake up feeling fully refreshed.

Over time, a regular bedtime can improve your sleeping pattern and reset your body clock, so you can start each day feeling revitalised.

Reduce Technology

While you may like to unwind by catching up on the latest must-see box set, gadgets can make it difficult to drift off. This is because screens emit blue light which is proven to interrupt your circadian rhythm (the natural sleep cycle).

To help you fall asleep easier and wake up feeling refreshed, aim to limit screen time at least an hour before bed. Alternatively, set your phone to night mode, known as ‚ Night Shift‚ on iOS devices, which emits a yellow light to reduce eye strain.

Start an Exercise Routine

Not only can exercise offer numerous health benefits, but it improves your quality of sleep too. In fact, exercise can help to reduce stress and lower your body temperature, making it easier to nod off.

However, if you're dreaming of a restful night, we recommend avoiding exercise just before bed as this can increase adrenaline and make your workout counterproductive.

Avoid Napping

If you struggle to fall or stay asleep, you may feel like you're flagging during the day. Crawling under your luxury cotton duvet and enjoying a little nap may sound appealing, but even a short snooze can impact the quality of your sleep later at night.

Boost your chances of securing a good night's sleep by avoiding napping, or if you do, limit your mid-afternoon slumber to a power nap.

Keep a Sleep Diary

Lastly, if you frequently have difficulty dozing, consider tracking your sleeping habits. Starting a diary can help to identify the causes behind sleepless nights, so you can enjoy restorative shut eye on a more regular basis.

Here at DUSK, we know the benefits that a good night's sleep can offer, from boosting productivity to improving immunity. So, why not give our tips a try?

Do you have any other tips for how to get a better night's sleep? We'd love to hear! Why not let us know on Instagram, Twitter or Facebook?

Browse our latest high-quality bedding collections and get ready to drift off in comfort.

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