Getting a good nights sleep during the summer months can sometimes be a bit of a problem. Our body clocks seem to adjust to the daylight hours no matter what we do, and no matter how late we stay up, sleep is elusive. If you regularly toss and turn all night at this time of year, maybe you need a few tips to help you rest well and wake up feeling refreshed.
1. Go to bed at your usual time. You may feel that by staying up you will get more tired, but actually you just get a second wind. It's best to stick to your usual routine.
2. Make sure your room conditions are conducive to sleep. In summer that may mean using a fan or simply opening the window. A blackout blind may also help to block light and fool you body into sleep. Earplugs (pesky birds never seem to sleep during the summer) and an eyemask might also work for you.
3. Invest in a summer duvet. A 4.5 tog duvet should be enough for this time of year. If you are too hot in bed you will not get the quality of sleep that you need. And it's worth noting that a duvet filling plays a major role in determining warmth and vice versa; so a 4.5 tog down duvet will be significantly warmer than a 4.5 tog microfibre duvet.
4. Develop a bedtime routine. For some this may mean a cool bath or shower. Others may prefer to take a herbal tea to bed and read for a short while. The important thing is, to do the same thing at the same time every night so that your body anticipates sleep. This is your chance to take the opportunity for a little 'me' time too. Fill the bath with bubbles and invest in some fluffy towels. Or play some relaxing music while you unwind.
5. Avoid any stimulents late at night. Don't have coffee or sugar for several hours before bedtime and it's also best not to eat that late too.
6. Don't use the computer for at least three hours before you go to bed either. Or for that matter, any other bright lights such as TV, phone screens or overhead lights.
Hopefully by following just one or two of these tips you quality of sleep will improve and you will be more ready to face the day each morning.
Did you know?
- The shell of a duvet should be a high enough thread count to prevent noisy crunching. The softer the shell, the lighter and more breathable the duvet will be.
- The construction of a duvet should be baffle box (not channels) to prevent clumping and cold spots.
- The best quality pillows are filled with white goose down or a blend of down and feather.
- Soft: A good choice for stomach sleepers. Look for a pure white goose down pillow.
- Medium: Preferred by back sleepers. Choose a pure white goose down pillow with extra fill.
- Firm: Ideal for side sleepers. Look for a feather and down blend. The more feathers, the firmer it will be.
This post was written in collaboration with My Pillow and Duvet, a family business that offers you some of the finest duvets, pillows and bedding products available, and all at the best price.