It's no secret that getting a good night's sleep is important for your health. Sleep is essential for our overall well-being and productivity, but it's also something that many of us struggle with.
A 2021 survey found that nearly 1 in 5 of us struggle to sleep every night, the highest demographics being women aged 45-54.
Sleep deprivation can have serious consequences including weight gain, decreased memory function, cardiovascular problems, depression...the list goes on!
But don't worry, there are many things you can do to improve your sleeping pattern. We're here to go through them with our guide on how to get the perfect night's sleep every single time.
1. How Much Sleep Do I Really Need?
In order to get the perfect night's sleep, it helps to know how much sleep you actually need. In general, most adults require seven to nine hours of sleep per night in order for their body and mind to function properly throughout the day.
Sleep requirements vary from person-to-person though so there really is no "one size fits all" answer to this question.
If you're not sure how much sleep you need, start by tracking your sleep habits for a week or two. Keep a journal and make note of the time you go to bed each night and the time you wake up in the morning. This will give you a good idea of what your body requires!
2. If Your Sleep Quality Isn't High Then Your Sleep Means Nada.
If you're not getting the right kind of sleep, it's not doing you any good. You can sleep for as long as you want but if it's poor quality then your sleep won't be restful and restorative.
Sleep Quality encompasses sleep latency, - how long it takes you to fall asleep - sleep waking - how often you wake during the night - and wakefulness - how long you spend lying awake instead of sleeping.
Therefore, good sleep quality would look something like falling asleep within 30 minutes or less, sleeping straight through the night or waking at maximum once and sleeping the entire amount of your recommended hours of sleep per night.
3. Sleep Hygiene - The Most Important Tip
There are numerous factors that contribute to a good night's sleep. Sleep hygiene is the term used for all of these elements combined, and it can make or break your sleeping pattern.
The prevailing guidance for improving your sleep hygiene is going to bed at the same time and waking up at the same time every day. In a perfect world your schedule wouldn't alter more than +/- 20 minutes every morning and evening.
Maintaining a sleep routine supports your immunity, mood, focus and makes it easier to wake up and fall asleep!
4. Turn Off All Electronics At Least 30 Minutes Before Bedtime
Avoid screens (phones, laptops, TVs) before bedtime - the blue light they emit can interfere with our natural sleep rhythm.
Studies have shown that exposure to blue light before bedtime can suppress the production of melatonin, which is our body's natural sleep hormone. This means that if you're looking at screens in the time leading up to bed, your brain will be less likely to produce melatonin and you'll find it harder to fall asleep.
5. Create a Relaxing Environment
Your bedroom should be a place for relaxation and sleep, not work or stress. Make sure your room is dark, quiet and cool - between 15°C - 18°C is ideal.
Aromatic fragrances can also help you to wind down and relax as well as encouraging your mind and body to fall asleep. Sleep Sprays such as our Pillow Mist include Aloe Vera, Mandarin and Lavender that naturally encourage our bodies to produce melatonin (remember that important hormone in our body that ensures restful sleep?).
Plus its fragrant smell creates a tranquil atmosphere, conducive to a restorative night's sleep.
6. Don't drink coffee or caffeinated drinks after 2pm
Caffeine's stimulating effects can last up to 10 hours after consumption. It increases the activity in your brain and makes you feel more awake as well as fragmenting sleep. So, it's best to avoid caffeine after around noon if you want to get quality sleep that night!
7. Alcohol and Nicotine are Sleep Disruptors Too
Avoid alcoholic drinks before bedtime too - while alcohol may make you fall asleep faster, it reduces REM (Rapid Eye Movement) sleep, which is the stage of sleep when our brain consolidates memories and repairs cells. This can cause you to feel tired in the morning after a night of drinking.
Nicotine has also been proven to have negative effects on sleep waking and wakefulness with an overall increase in sleep fragmentation. If having alcohol or nicotine, aim to take these no less than 4 hours before bedtime for minimal adverse effect on your sleep.
8. Magnesium Supplements Support Quality Sleep
Magnesium is a mineral that helps with muscle relaxation, reduces stress and helps you sleep longer - all of which are important for a peaceful sleep. This is because magnesium supports sufficient amounts of GABA, a neurotransmitter that aids restful sleep.
Many people in the UK have low levels of magnesium which can lead to restless legs syndrome and insomnia so including it in your supplement routine may be helpful if you're struggling with poor sleep quality.
Magnesium is essential for sustaining sufficient levels of GABA, a neurotransmitter that promotes deep sleep.
Supplemental magnesium has been shown to improve sleep quality, especially in people who have trouble sleeping or more long-term issues such as insomnia or restless-leg syndrome (RLS).
An easy and effective way to reach your required magnesium intake is through our Natural Repair Magnesium Spray. A few sprays behind your knees and elbows helps you to enjoy a healing night's rest that leaves you feeling rejuvenated in the morning!
9. Keep your bedroom temperature at 16-18°C
Can my room temperature really impact my sleep? Absolutely. Most people don’t realise that one of the most common reasons for not being able to sleep at night is due in large part, or completely because of your bedroom's temperature.
Studies have found that the ideal room temperature for sleep is 16-18 degrees Celsius. If your bedroom is too cold, you'll find it difficult to get comfortable and fall asleep. And if it's too hot, you'll likely wake up in the middle of the night feeling uncomfortable and sweaty.
10. Darkness and Noise
Minimise the light in your bedroom as much as possible, especially in the hours leading up to and during bedtime.
Exposure to light suppresses the production of melatonin, which as we now know is the hormone that promotes sleep, so lights coming through the window or even on your alarm clock prevent your brain from releasing this sleep-inducing hormone. Sleep masks, blackout blinds and turning off all lights all help to achieve a perfect night's sleep.
Similarly, try and keep noise levels down in your bedroom at night by using earplugs or a noise machine. A busy street outside your window or a partner who snores can be huge sleep distractions and keep you from getting the rest you need.
In fact, a study focusing on the influence the environment has on women's sleep found that approximately 50% of participants had improved sleep quality when light and noise were reduced.
If noise is difficult to avoid in your home try closing the windows, invest in some earplugs or ironically listening to some white noise or soothing nature sounds can help.
There's plenty you can do to get a perfect night's sleep every time.
We know that restorative sleep is vital for a happy, healthy life.
To get the best night's rest possible, it’s important to follow some simple guidance such as keeping your room cool and dark before bedtime for deep, restful sleep.
No caffeine, alcohol or nicotine in the hours before bed and if you need help staying asleep all through the night, we recommend our pillow spray which helps induce better quality of sleep and our magnesium spray which will relax your muscles and mind, helping you to fall asleep quicker.
We hope you catch some quality zzz's after reading our blog!