Falling asleep may seem like an impossible dream when you’re awake in the early hours of the morning, but good sleep is more under your control than you might think. Linen lovers Carlotta Casals & Georgie Cavanagh from Carlotta + Gee share their top tips for improving sleep quality.
Ensure your room is clean and tidy
If you're going to employ any of these tips into your daily routine - it needs to be this one. Before getting into bed, give your room a quick tidy. Start with the clothes and shoes you wore during the day, these should be put into the laundry or placed back into your wardrobe. Remove any food or drink from your bedside table and make sure paperwork and laptops are out of sight. This simple practice not only prepares you to let go of the day but sets up the ideal environment you need for a deep and restful night's sleep.
Keep technology out of the bedroom
Blue light, which is emitted from smartphones, computers, and bright lights, may inhibit your sleep if you're exposed to it at night. If you have a history of sleeping problems, try reducing your exposure to blue light during the evenings by capping screen time an hour or so before bed. We recommend buying an old school radio alarm clock if you rely on your phone to wake you up. The sounds of radio can also be soothing to help you sleep - especially an AM station.
Drink a warm cup of herbal tea before bed
Preparing your body for sleep can be difficult, especially if you have had a particularly busy day and your mind is restless. We recommend drinking a warm cup of herbal tea (nothing caffeinated) an hour before bed. Ensure it's warm - maybe with a dash of honey - as this will signal to your body that it's time to wind down. Try sitting on the couch or reading a book while drinking, this can serve as a calming evening meditation. You could also use this time to write a list of what needs to be done tomorrow, this will help to clear your mind of unnecessary distractions that could affect your ability to stay asleep.
Invest in your bed
This is super important! Your duvet cover, sheets, under blanket and pillows play an important role in supporting your sleep. Take care to ensure your pillows and mattress are clean, comfortable and supportive of your neck and back. We suggest updating your pillows annually. Add European pillows if you tend to sit up in bed a lot, these are great for supporting your back. It's worth investing in two duvet covers; one for summer and winter. A heavy-duty duvet in Summer will make for a sweaty night sleep, similarly, a lighter duvet in winter will have you shivering all night!
Create a routine and stick to it
Responsible for your sleep/wake cycle, your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It works best when you have regular sleep habits, like going to bed at night and waking up in the morning around the same time. You will notice that when things get in the way, like jet lag or daylight savings, the result is a restless night's sleep. Disrupting your circadian rhythm, can make you feel out of sorts and inhibit your ability to focus.
Train your body by introducing an evening routine and sticking with it. It doesn't need to be set in stone and you can be flexible, however, you may notice an effect on your sleep quality. Allow yourself to sleep in on the weekends as a treat. This will give your body the extra hours it might be craving.