At Tidmarsh we know the value of sleeping well, and we’re not afraid to talk about it. We also know that the current Covid-19 pandemic is extremely stressful and anxiety inducing, and that can have a severely detrimental effect on your sleep schedule. The increased financial pressures, anxiety over health, and cabin fever caused by staying at home for days on end is going to have a knock on effect to our sleeping patterns, leaving us feeling tired, grouchy and unrested for the whole day. Don’t panic if this is happening to you, we’re here to give you some helpful tips for ensuring that you can get a better night’s sleep.
The Importance of Sleep
According to The National Sleep Foundation, adults need between seven and nine hours of sleep a night to function properly. Infants need between 12 and 17 hours a day and toddlers between 11 and 14, while teenagers still need up to 10 hours. Are you getting the rest you need? Along with the grouchiness and tiredness that lack of sleep can cause, poor quality sleep can lead to more serious health problems like diabetes, high blood pressure, and obesity. If we’re not well rested, we’re more prone to mood swings and stress, as well as suffering from lack of concentration and poor memory, which can have a negative impact on our work or school. Under the current worldwide crisis we’re going through, having a full eight hours is really important to keep ourselves focused and healthy.
Make Your Bedroom a Haven
It’s especially important in a time when we’re spending so much time in our homes to ensure that our bedrooms are everything we want them to be in order to rest and relax. This can be as easy as treating yourself to clean, comfortable bedding; you don’t have to break the bank with a new set – simply washing your favourite sheets will give you a comfortable, cosy feeling.
Make sure your bedroom is clean, clear and dust-free. Clutter can be distracting when you’re trying to sleep, and also depress you when you wake up, especially if you’re waking up through the night. Ensuring your room is regularly cleaned and dusted will help reduce any allergies that could be contributing to your poor sleep. With the beginning of hayfever season, the pollen in the air can cause discomfort throughout the night, so it’s a good idea to keep surfaces clean where you can.
If you can, make your bedroom a technology free zone; switch off smartphones, TVs and tablets an hour before bedtime. The blue light produced by these devices affect levels of your sleep-inducing hormone Melatonin, which can have serious detrimental effects on your sleep quality. You don’t need to be checking your phone for Corona news in the middle of the night, keep it out of sight.
Try and avoid stimulants before bedtime. Alcohol, sugar and especially caffeine should be avoided in the hours before sleep to allow you to rest. Caffeine can stay elevated in your blood for up to eight hours! Cutting out coffee and tea after 4pm is a great step to better sleep.
Temperature is Key
Try and make sure your room is a comfortable temperature – the ideal temperature for sleeping is between 18°c and 24°c. If you’re too hot, introducing a fan or opening the window can help, if you’re too cold, adding some blanket and layers to your bed can add warmth. This time of year is tricky in the UK when one day it’s warm and the next is stormy – layering up your bed with blankets or throws so you can quickly and easily adapt during the night is a great idea during the changing seasons.
Don’t Go To Bed Full
Another tip is to make sure you don’t eat too close to your bedtime; a large meal can sit on your stomach and cause you discomfort when trying to get to sleep. There are foods you can try that contain Tryptophan, which encourages the production of Serotonin and in term promotes good sleep. These foods include turkey, fish and eggs.
One of the biggest changes you could make to ensure a good night’s sleep is to invest in a high-quality blackout blind, or luxurious blackout curtains, to block out all light in your room. Blackout Blinds create a completely dark environment to sleep in, eliminating light pollution, and enhancing our body’s natural clock, providing you with the perfect sleep environment to drift off into a natural slumber and helping your body establish a natural sleeping pattern.
As an added bonus, adding a blackout lining to your blinds or curtains will help to increase their insulation ability. This is perfect in the summer months, as this extra insulation will help keep the room cool and comfortable; while in the winter, will help keep heat locked inside the room overnight. Blackout blinds and curtains also offer sound reduction, helping to eliminate disruptions from outside, and allowing you to sleep deeply, whatever the time of day.
We encourage Blackout Blinds as a great option for anyone who takes on Shift Work or works Night Shifts, and have the need to sleep during the day when it’s brightest and noisiest outside. Blocking out light pollution and sound pollution will let you rest easily. They are also particularly suitable for migraine sufferers, and for babies or toddlers that need to nap during the day.
Tidmarsh offer a range of the highest quality Blackout Blinds, bespoke made to fit your space and needs, and ensuring long lasting, beautiful results. Whether you’re looking for Roller, Roman or Venetian Blinds, or a custom made set of Curtains, we have a huge variety to choose from and will help you find the perfect solution for you. Our Motorised Blinds can also be supplied in Blackout materials for the ultimate in affordable luxury.
We hope that our sleep tips are helpful if getting a good night’s sleep at the moment is something that you’re struggling with. If you think a blackout blind or window dressing that optimises your sleeping quality would benefit you or your home, feel free to give us a call today and we can advise you on the best product for your needs. Keep safe and healthy out there.