Everything from small lifestyle adjustments to selecting the appropriate bedding and helpful devices.
Simple adjustments
According to psychologist and sleep consultant Dr. Nicola Cann, there are many free ways to enhance your ability to sleep better because it is a natural process “that our bodies are primed for.”
She lists obtaining some morning daylight as the first of her three recommended solutions.
This could be as simple as sipping coffee by a large window or going for a 20-minute stroll. Our circadian rhythms—a 24-hour cycle of changes in behavior, mood, and physical state influenced by light and dark—are largely established by daylight.
She also recommends a relaxing ritual for the end of the day that you should anticipate. The majority of us struggle to get into bed and go to sleep right away.
Our bodies and minds are able to transition into sleep mode more easily when we follow a relaxing wind-down routine for the final thirty to sixty minutes before bed.
Finally, she suggests getting up at the same time every day—even on the weekends. The majority of us require 13 to 16 hours of awake time in order to develop the sleep drive necessary for a restful night’s sleep.
On Sundays, if we sleep in for an hour, we feel exhausted an hour later than normal, which makes it difficult to go to bed on time.
Invest in quality bedding
Cann states that you do not have to buy a lot of devices to create the ideal sleeping environment. She suggests breathable pajamas and bedding made of cotton or bamboo to help maintain a comfortable temperature.
In March, Good Housekeeping did a review of the best Egyptian cotton bedding. Among its recommendations was Marks & Spencer bedding with a 230 thread count and “StayNew” technology so it feels fresh after washing.
At the time of writing, a duvet cover was priced at between £37.50 and £59.
Good Housekeeping suggested that if you wanted to spend a lot more and really invest in this area of your comfort, you may want to consider something such as John Lewis’s Ultimate Collection 1,000 thread count Egyptian cotton bedding.
But it’s certainly not cheap: when we looked, a double duvet cover would set you back £205.
Chris Tattersall, a sleep expert and the managing director of the bedding company Woolroom, says: “One of the most integral parts of your sleep environment is your bedding.
Specifically, your duvet, pillows, and mattress protector because what you sleep under and on has a profound effect on the quality of your sleep.”
