Do you struggle to drift off each night? Often find yourself lying awake with a hundred thoughts rushing through your head? You’re not alone. So many of us can experience trouble getting to sleep that it sometimes seems like a fruitless exercise even going to bed!
As part of our month-long Sleep Soundly campaign, QVC are working hard to bring you the best in bedding, fitness tech, beauty and more that can all contribute to a more restful night’s sleep, helping you feel ready to tackle whatever each busy day brings. Take a browse online at our current selection and make sure to check out QGossip for helpful guidance.
This week we caught up with Neil Robinson, Chief Sleep Officer at Sealy UK, to get his top tips for successful slumber. These five simple suggestions could really make a difference to the quality of your sleep each night.
Take a bath
Not just relaxing and warming, having a bath before bed can actually help to promote sleep and induce tiredness. This is because the drop in body temperature immediately after you get out of the bath mimics the body’s natural decrease in temperature as it prepares itself for sleep, inducing feelings of sleepiness. A great excuse to run yourself a relaxing hot bath.
Stick to a sleep schedule
Although it’s tempting to treat yourself to a lie-in at the weekends, this can actually make it harder for you to drift off at night. Altering your bedtime can actually have the same effect as jet lag, meaning it will throw off your body clock and make it harder to drop off and stay asleep. Try to stick to set bedtimes throughout the week to make it easier to fall asleep.
Reduce your light pollution
Light is one of the biggest influences on your natural body clock, which is why it’s important to limit the amount of light you’re exposing yourself to in the run up to bedtime. Melatonin, the hormone responsible for controlling our body clock, is produced in the brain at night. This means exposure to light before bed can have a negative impact on our sleep, suppressing its production and preventing us from feeling tired.
The best way to avoid this is to keep the lights dimmed in your home in the hours before bedtime, and to limit the amount of blue light you’re exposed to from screens such as TV and mobiles for an hour before you plan to sleep.
Keep a sleep journal
A sleep diary is a great way to identify what factors in your life are helping and hindering your sleep. Make a note of everything – from the time you fall asleep and what wakes you up during the night, to the food you’ve eaten, the amount of time you’re spending on devices and your day’s activity.
After keeping a record of your sleep for a month, you’ll be able to see patterns that could be impacting your sleep.
Avoid the snooze button
When getting up in the morning, it might be tempting to set your alarm a little earlier so you can hit the snooze button for an extra ten minutes. However, this will actually make you feel worse when you eventually do drag yourself out of bed, as your body will start preparing for another sleep cycle. Set your alarm for the latest possible moment and move your alarm clock to the opposite side of the room so you have to physically get out of bed to turn it off. This will help prevent you hitting snooze and going back to sleep as you’re much less likely to get back into bed once you’ve gotten up.
Feeling sleepy? We hope so! Don’t forget to browse our brilliant selection of Sleep Soundly picks across a host of different departments that can all help you achieve the sleep you’re dreaming of.
Have any top sleep tips of your own? We’d love for you to share them in the comments below.