Simple Ways to Improve Your Sleep

Simple Ways to Improve Your Sleep
© Provided by Natural Health

From: Natural Health

A good night’s sleep can do wonders for our wellbeing, with sleep experts suggesting eight hours of undisturbed Z’s each night is the pinnacle for our physical and mental health.

While we all understand the damage irregular sleep routines and poor sleeping environments can have on us, we often overlook the crucial role of our bedding, which is critical to achieving a restful and comfortable sleep and waking up feeling refreshed. Bedding expert Karen Innes, NPD Manager at Slumberdown, is here to explain how making sure you have the right bedding can make a big difference to your quality of sleep.

How often should you wash your bedding and how long should you have your bedding for?

“Keeping your bedding clean and hygienic is essential for a good night’s sleep, so make sure you’re washing them when you should be and are investing in new bedding at the right time.

“It’s recommended by Sleep Foundation that you wash your bedsheets weekly or fortnightly to remove any build-up of sweat, oil and dirt. Leaving your sheets unwashed for a prolonged period can trigger allergies, irritate skin conditions and generally affect your wellbeing.

“The same is true of your bedding and we’d advise washing it every three to six months on a 40°C cycle to maintain a good hygienic sleep environment.

“It’s always best to check the labels of your bedding and follow the suggested care instructions, and it’s worth remembering that a lack of care or overuse of duvets and pillows can lead to them becoming misshapen and uncomfortable. This can lead to skin cells and dust mites building up, which can exasperate allergies and skin irritations, impacting the overall quality of your sleep. “For the ultimate protection against germs, we recommend sleeping on our Total Protection range, which is finished with a fast-acting anti-bacterial and anti-viral treatment. This treatment not only reduces the build-up of bacteria but is also proven to reduce cross contamination of many different viruses on your bedding too, creating a healthier sleep space.

“If you’re taking good care of your pillows and duvet and have developed a regular cleaning routine, your bedding should thank you in return by lasting its full lifetime. However, bedding can lose its structure and ability to trap air, both of which can have effects on your warmth and comfort at night. We recommend upgrading your pillows after two years, and your duvets every four years, to guarantee ultimate comfort.

Read More: Breathe Your Way To Wellbeing

Invest in some luxury

“Sleep is as important to our health as eating, drinking or breathing. It allows our bodies to repair themselves and our brains to process information and memories. It’s therefore imperative that we invest in our rest and pay attention to the bedding we use to aid us in drifting off to sleep each night.

“Research from Slumberdown has revealed that roughly 30 million pillows were sold in the UK over 2021, with the average person spending just £6.22 on a pillow. With the lifetime of a pillow being roughly 2 years, this means that each Brit is spending less than a penny (£0.0085) on their sleep comfort every night. It’s worth investing in your sleep and buying the best bedding you can afford. After all, it impacts our wellbeing.

“it’s also important to consider your sleep position when purchasing a new pillow. For those that sleep on their side, a firmer pillow will provide the ideal support for your head, neck, back and spine. If you are a back sleeper, then a medium support pillow helps keep your head and back aligned and comfortable. For those that sleep on their front, a soft pillow is the best choice, allowing your head to sink into the pillow as much as possible so it is aligned to the body.

Keep calm

“If you’re struggling to relax in the evenings or find it difficult to fall asleep at night, this could be due to stress and anxiety keeping you awake. Experts often recommend breathing exercises – such as belly breathing or alternate nostril breathing – as a way to cope with anxiety. Try to dedicate a couple of minutes each night to a technique that suits you; you’ll soon begin to reach a relaxed state at night, and you might just find yourself drifting off to sleep more quickly.

“You could also look at purchasing a scented pillow to help alleviate stress. Their delicate scents are designed to aid relaxation, boost your mood and help you to fall asleep, so are perfect for those who find themselves lying awake at night.

See more at Natural Health

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item United Kingdom: Simple Ways to Improve Your Sleep
Simple Ways to Improve Your Sleep
Can better bedding improve your slumber? Bedding expert Slumber down investigates… United Kingdom
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