From exercising too soon before bed to filling your room with technology, there are a number of reasons why you could be struggling to get your eight hour’s a night. Discover some of our wind-down tips to help you on your way to a blissful slumber.
1. Exercising late
Exercising right before bedtime isn’t advisable, as it can disrupt your normal heart rate, leave you dehydrated and keep your mind and body extra-alert – none of which promote sleep. Limiting exercise to three hours before you go to bed allows the body to slow down and prepare for sleep.
TIP: If you’re feeling particularly energetic, try some gentle stretches, instead, and then enjoy a warm bath filled with a calming bath soak. When you get out of the water, your body temperature drops, mimicking the temperature change you experience when falling asleep.
2. Too much tech
Help prepare your mind for sleep by making your room a tech-free sanctuary an hour before bed. Computers, tablets and phone screens emit blue light which prevents the brain from producing melatonin, a key facilitator and regulator of sleep-wake cycles. Your brain is used to associating darkness with bedtime, so bright lights have a disruptive impact.
TIP: Swap the tablet for a book and read something non-work-related in soft lighting for 20 minutes. Place one of our scented candles (we love our new Sleep one) on your bedside table to create a soothing glow.
3. Drinking alcohol
Alcohol is highly effective at suppressing melatonin. While a lot of people find that a glass or two before bed helps them fall asleep faster, as alcohol is metabolised during the night, sleep becomes progressively lighter and more disturbed.
TIP: Drink a calming cup of chamomile, or eat half a banana (full of sleep-promoting magnesium) if you’ve still got an appetite before bed.
Create your own sleep sanctuary
Here at The White Company, we are dedicated to helping you achieve the best night’s sleep possible. From developing our innovative Sleep Collection (above) to offering the highest-quality pillows, bed linen and mattresses, your wellbeing is at the heart of everything we do.
With the help of our buying guides, you’ll find something that works perfectly for you, whether you’re a light sleeper, a deep sleeper, a front sleeper or a back sleeper. We’re here to turn your bedroom into the most blissful place imaginable, from the pampering products to help you unwind right down to the foundations of your bedding.
Win the new Sleep Collection:
We’re giving away five sets of our new Sleep Collection, each containing a Sleep Candle, Diffuser, Pillow Mist, Conditioning Hand Cream, Calming Bath Soak, Nourishing Body Cream and Softening Body Oil. All you need to do to enter is:
- Follow @thewhitecompany on Instagram.
- Share a picture of your blissful bedroom with us, telling us in the caption your top tip for sleeping soundly.
- Include #TWCsleepwell in the caption.
Full terms and conditions can be found on our website.