Christabel Majendie is a working sleep therapist and Naturalmat's sleep expert. She’s helped us put together some simple techniques to help you get a Natural Nights’s sleep.
Creating a sleep sanctuary...
The bedroom should be reserved for sleep only.
"Working, eating, talking on the phone and using the computer or mobile phones are daytime activities, which will weaken your association with the bedroom and sleep and cause you to have a more disturbed night.”
Keep the bedroom a natural environment.
"Make sure the bedroom is free from TV screens, computer screens, and phones. If your wind-down usually involves watching TV, try switching your favourite soap for a good book. Research has shown us that those that read a book get to sleep 30 minutes quicker than others”
Change your sheets no less than once every two weeks.
"This will minimize odours and dust mites, which can cause problems for people with allergies and asthma. In addition, clean sheets provide a more welcoming and comfortable environment, making you relaxed and therefore, in a better position to sleep. Using sheets made from natural fibres may improve the quality of your sleep as they are better at regulating body temperature compared to synthetic fibres, and they can absorb more moisture such as sweat, keeping you cool and dry”
Keep the bedroom cool.
“We sleep better in temperatures between 16-18 degrees so set the thermostat accordingly and regulate body temperature through the night with bedding, such as an extra blanket which you can add or remove. It may be worth wearing socks in bed if you suffer from cold feet as this can disturb your sleep”.
Have A Cuppa.
“Avoid caffeine 4-6 hours before bed. Switch to a decaffeinated tea, such as chamomile or a warm, milky drink. If you are dependent on caffeine in the day to keep you alert and awake, consider going to bed earlier each night instead or address the factors that may be impacting on your sleep quality”.
Streatch it Out.
“Exercise can improve the quality of your sleep but avoid vigorous exercise 4 hours before bed otherwise you may find it difficult to sleep”
Keep It Up.
“Stick to a bedtime routine in the hour before bed and stop all work or tasks. Your routine could include taking a bath, making a warm, decaffeinated drink and maybe a snack if you have eaten early in the evening, reading, listening to some relaxing music or practicing some relaxation techniques. The idea is to wind down your mind and body and relax."