Having a bad night’s sleep can really take its toll on your well-being and energy and considering we spend a third of our lives asleep, it makes sense to put real effort in ensuring you consistently get a good night’s sleep.
We take a look at some of the best ways to improve your sleep hygiene to guarantee a restful night’s sleep every night that leaves you energised, focused and happy.
Your bedroom environment
We are all guilty of watching television, mindlessly scrolling our phones and treating our bedrooms like a workspace rather than a relaxing, calming environment our brain subconsciously associates as somewhere to relax and unwind. To improve your sleep hygiene and emphasise relaxation, try to resist screen time in your bedroom and if you’re prone to thinking about work or things to do, put a notebook by your bed to jot down the things racing through your mind before you go to sleep. Decorative touches can also help create a calm environment; think cosy bedside lamps for softer lighting and blackout linings in your curtains to keep light out and improve sleep.
A regular bedtime routine
When you stick to going to sleep and waking up at the same time every day, even at weekends, your body and mind become more trained into a healthy sleep routine. An irregular sleep pattern, or going to bed late and sleeping in can have the same effect as the jetlag you experience when travelling across time zones! As well as keeping to a regular sleep schedule, setting up a regular ritual before you go to bed will also help your mind associate the routine with preparing to sleep, even when staying in a hotel. Ideally, an hour before bed, find something calming that works for you, whether that is a hot bath, reading a book, listening to a relaxing podcast or meditating, stick to it and try to also do this routine with low lights.
Exercise in the day
It has been proven time and time again that people who exercise regularly tend to sleep much better. Don’t feel daunted; even a short amount of physical activity each day can make a huge difference. Choose exercise you enjoy so you’re more likely to stick with it, so whether that is a brisk daily walk, a short run, bike ride or yoga, you should start to see the difference. Plus, when you choose activities like walking, running or yoga it can be easier to keep it up when you travel away from home too!
A good quality mattress and pillow are absolutely key to a good night’s sleep! Pillows are a real personal choice, from the firmness to the materials used in the people. Lots of people prefer a natural down or feather pillow, but they can cause allergies to flare up which in turn can lead to breathing less efficiently in deep sleep, more snoring and waking with a dry mouth, so consider changing your pillow if you struggle with these side effects when you sleep. Some people even take their pillows with them when they travel, but our range of high quality hotel pillows will suit every hotel’s needs. From economical firm hollowfibre to our down like synthetic Micro Down pillows, to our luxurious Goose Down feather pillows, we can ensure you always get the perfect night’s sleep.