Your Summer Sleep Solutions Top tips
What to do if your sleeping patterns are a bit of a nightmare and you’re getting less than forty winks? Call in the experts...
Lisa Artis knows a thing or two about getting a good night’s sleep. She’s an expert Sleep Advisor at The Sleep Council and has plenty of tips to ensure you don’t have a restless summer.
“We all enjoy hot weather and the chance to get away, but summer holidays and heatwaves can be a nuisance when it comes to bedtime,” explains Lisa.
“Ideally, bedrooms should be around 16-18°C (60-65°F) as your body temperature needs to drop slightly before you can drop off. Whether you’re home or abroad, open windows to create a cool draught and keep curtains or blinds drawn during the day to keep the sun out.”
Surprisingly stripping off isn’t the ideal solution if you’re looking to keep cool at bedtime.
“Wearing light cotton nightwear is better than wearing nothing at all as the natural fabric will absorb any perspiration. Get rid of heavy quilts and blankets and replace with just a cotton sheet or a duvet with a low tog rating. Have a cool shower or bath before bed and if temperatures are really sizzling, pull out your hot water bottle and fill it with freezing water to take to bed. You can even chill your pillow in the fridge to ensure the per fect slumber!”
SWITCH OFF Of course, rising stress levels can contribute just as much to a poor night’s sleep as the rising temperatures… “People are sleeping less now than they did – and worrying about it. A lot of that’s down to stress. This stems from the fact that we never switch off.
“We’re just so connected to ever ything these days.”
GOOD FOUNDATIONS As simple as it sounds, Lisa says a comfortable bed is vital for good sleep, but it’s something many overlook.
“A comfortable, supportive bed is the foundation of everything. If you were to sit in your lounge on an uncomfortable sofa, trying to watch TV, chances are you’d move around. It’s very much the same in bed – if it’s not comfortable you’ll toss and turn more and wake up with pains.
“People underestimate the purchase of a bed. It’s not just a white rectangle that you cover with bedding. Most people spend at least six hours at a stretch in bed and your bed’s with you for a long time. You have to try before you buy and find the right one. Then you need to create the per fect bedroom environment for sleep. It should be dark, cool, quiet and clutter-free, because clutter in the bedroom makes for a cluttered mind. The room should be calm, serene and soothing – not a place where you work, just a space that’s solely for sleeping.”
NEW HABITS Lisa says a routine and good habits are the key to getting peaceful slumber.
“Do have a look at your habits. Are you keeping irregular hours? Going to bed and getting up at the same time are key elements in getting a good night’s rest. Aim to create a wind-down routine – think a warm bath, a milky drink, reading a book or listening to restful music.
“If you’ve got into the routine of surfing the internet or falling asleep to the TV, stop now!
“All screen time stimulates the brain, making it harder to switch off and the blue light from devices messes with the body’s rhythms, suppressing sleep releasing hormones.”
EXPERT SECRETS “My own secret for a great sleep is to keep a notepad and pen in my bedside drawer. Sometimes I get into
“A comfortable and supportive bed is the foundation of everything”
bed and think, ‘Oh, I must remember to send that school letter, the kids will need packed lunches tomorrow, they might need wellies…’ If you don’t write that down, it stays in your head. I scribble it on the pad and know it’ll be there in the morning, so I don’t have to think about it all night.”
RELAX!
“Most people with sleep difficulties expect instant results. Realistically, you need to give new sleep solutions at least two weeks as that’s how long it takes for the brain and body to log a changed behaviour. You have to persevere – you’re starting from scratch, so don’t give up after a few days!” Check out WWW.SLEEPCOUNCIL.ORG.UK for more sleep tips.