Norfolk Feather Company

Sleep Tips

Sleep Tips

Our luxury pillows and duvets will help you to sleep soundly at night with their luscious feather and fibre fillings - but if you need some extra help, here are a few sleep tips to ensure you have a great night's rest.

#1:  Stick to a routine with regular sleep hours

By creating a routine with regular sleeping hours, you help your body to establish better circadian rhythms (your body’s internal clock system).

Ensure you factor in enough sleep time, most adults need 7-9 hours a night to wake up feeling refreshed when the alarm goes.

#2: Create a sanctuary in your bedroom and declutter

Your bedroom should be a haven of peace and rest.  Where possible, you should avoid working in your bedroom.

Try keeping your bedroom free from clutter to mimimise distractions while you are trying to sleep.  Also consider the colour of your walls and bedding.

Sleep Tip #3: Temperature, lighting and noise should all be controlled

Consider black out blinds to eliminate street lighting, also try dimmed lighting before bed to boost melatonin levels (the sleep hormone).

The ideal temperature for getting to sleep (and staying asleep) is around 18 degrees.  Ensure you choose bedding that helps to maintain steady body temperature.

White noise can help too.

Sleep Tip #4: Comfort is key – check your mattress and pillows

If your mattress and pillows are uncomfortable then you should consider replacing them asap.

Do your pillows provide support and comfort throughout the night or are you waking up with neck ache?

We spend 1/3 of our lives asleep, comfort is worth investing in, but needn’t cost the earth.

Sleep Tip #5: Moderate exercise can help, but not in the evening

Regular exercise, such as yoga, swimming or walking can help alleviate stress and therefore help you to sleep.

Going to bed tired will also ensure you drift off quicker.

Avoid rigorous exercise is in the evening, as adrenaline can keep you awake.

Sleep Tip #6: Limit your food and alcohol intake before bed

Avoid large, heavy meals too close to bed time.  This can interrupt your sleep patterns.  Consider your sugar levels too.

Whilst some people may find alcohol helps them to drift off, it is likely to disrupt your sleep throughout the night.

Sleep Tip #7: Avoid caffeine after 3pm – this includes tea and fizzy drinks

This varies by person, but even small amounts of caffeine can affect your ability to sleep.  Caffeine is present in all sorts of drinks, so do check.

Another stimulant to avoid is nicotine.  Both caffeine and nicotine will disrupt your sleep.

Sleep Tip #8: Build relaxation into your nightly routine

Warm baths, listening to quiet music or some gentle yoga will help relax your mind and body.  Try warm, milky drinks or perhaps consider mindfulness techniques.

Limit screentime before bed – the blue light of your phone will suppress melatonin (the sleep hormone) and notifications etc will keep your brain “switched on”.