At Tidmarsh we know the value of a good night’s sleep. As we’ve past the height of Summer and the kids are back at school, we know how difficult it can be to get back into a routine. Not only can we struggle to get to and stay asleep in these extreme temperatures, but we can also be woken up well before our alarms by the morning sun! This early morning sunshine can interrupt our slumber and leave us feeling tired, grouchy and unrested for the whole day. Fortunately, we have some great tips for you today as part of our new Top Ten Tips series.
According to The National Sleep Foundation, adults need between seven and nine hours 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.
The Benefits of a Good Night’s Sleep
A good night’s rest will give you more energy, reduced stress levels, and a brighter outlook for the day. When they sleep well, your children will have a sharper memory and more attention to detail, helping them to excel in their schooling. Getting the recommended amount of sleep also makes us more creative, more motivated to learn, and more successful at completing tasks. In terms of health, it’s been proven that people that sleep well are more likely to maintain a healthy weight and blood pressure, as well as being less stressed. By sleeping the right amount, and getting good quality sleep, we can achieve more and be happier.
Top Ten Tips to a Good Night’s Sleep
- Treat yourself to clean, comfortable bedding; make your bed a place you enjoy spending time in. 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 and tidy; clutter can be distracting when you’re trying to sleep, and also depress you when you wake up – make your room a haven for slumber. In our Top Ten Tips next week, we’ll be looking at ways to declutter – so make sure you check back.
- 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.
- 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.
- 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.
- Try to stick to a routine – going to bed and waking up at a similar time each day will help programme your internal body clock to get used to a routine.
- 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.
- Try to introduce a nighttime routine – introducing relaxation techniques such as a taking a relaxing bath, reading a book, or meditating can help improve your sleep quality.
- Rule out any sleep disorders – if you’re continually finding it hard to fall asleep or stay asleep, make sure you speak to your doctor. Common underlying health conditions could be the reason for your insomnia, and if you’re struggling more than usual it’s important that you get proper help from a professional.
- Make sure your room is dark enough – for optimum sleep quality, blacking out external lights and sunlight is integral. This is where Tidmarsh come in!
The biggest change 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 you’ve enjoyed our first Top Ten Tips post, and that our sleep tips are helpful if getting a good night’s sleep 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.