How to get a better night's sleep

Girl In Bed With Their Arms in The Air Holding a Rose | scooms

Regularly getting the right amount of quality sleep is as important as nutrition and exercise for a healthy lifestyle. If you take up our 16 healthy sleep habits you will feel healthier, more energised and more productive. Amazing!

So, what are you waiting for, read on and get started!

  1. Keep a consistent sleep/wake schedule
  2. Set an alarm to go to bed
  3. Get the right bedding
  4. Take care of your bedding
  5. Go for a walk in the morning
  6. Get regular exercise each day
  7. Choose the right temperature for your bedroom
  8. Only use the bedroom for sleep and relaxation
  9. Power down an hour before bed
  10. Position your alarm clock correctly
  11. Don’t drink caffeine or alcohol before bed
  12. Don’t smoke before bed
  13. Avoid going to bed hungry
  14. Avoid heavy meals when it’s late
  15. Skip the nap
  16. Develop a bedtime routine

 

Keep a consistent sleep and wake schedule

Even on weekends! Try to go to bed and wake up at the same time every day. Staying up later or sleeping in later than normal can disrupt your body’s natural clock. It's one of the reasons why Monday mornings can seem tough as we often break our sleep cycle over the weekend.

 

Set an alarm to go to bed

If you find yourself consistently going to bed too late, consider setting yourself an alarm to go to bed. Resist the urge to hit the snooze button, as sleep between the snooze alarm is just not high-quality sleep. The snooze button often disturbs REM sleep, which can make us feel more groggy than waking up during other stages of sleep.

You don’t have to leap out of bed in the morning, but setting the alarm for a slightly later time and skipping a snooze cycle or two could bring big benefits.

 

Get the right bedding

You spend around a third of your life in bed ,so having the right bedding is key to a good night's sleep. The scooms duvet and pillow are designed to help you sleep better!

Hungarian Feather and Down Toppers

Hungarian Feather and Down Toppers

Enhance your sleep with our luxurious goose feather and down mattress toppers. Free next day delivery & returns.

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Take care of your bedding

Dust mites might just love your pillows even more than you do. In some people, the build up of these bugs can trigger allergic reactions that make it harder to sleep.

Clean your duvets and pillows every 6 to 12 months and replace your pillows every 12 to 24 months. See our guide.

 

Go for a walk in the morning

In the morning exposure to the sun (or indoor light) won’t just give you an energy boost, it can also reset your circadian rhythm. A quick outdoor stroll in the morning will give you enough sun exposure to signal to your brain that it’s time to start the day.

No time to walk? Simply raise the blinds or switch on your brightest light instead.

 

Get regular exercise each day

But not just before bed! Getting at least 30-40 minutes of daily exercise can help you get to sleep and improve the quality of your sleep.

 

Hungarian Goose Down Duvet

Hungarian Goose Down Duvet

Our Hungarian goose down duvet is naturally breathable with cloud-like comfort. Hand-made in Hungary, filled with the finest, ethically sourced goose down. Free delivery & returns; 60 night trial.

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Choose the right temperature for your bedroom

A room that’s too hot and a room that’s too cold can both disturb a good night's sleep. Aim to keep your room temperature at approximately 18C or between 15C and 20C.

 

Only use your bedroom for sleep and relaxation

Make sure your bedroom is a relaxing, quiet and peaceful environment that is conducive to sleep. Don’t watch TV in bed or work on the computer as these activities will over stimulate your brain and make it harder to get to sleep.

 

Power down an hour before bed

Dim the lights and turn off all your devices; smartphones, laptops, TVs, all of which belong outside the bedroom, about 60 minutes before bedtime. Bright or blue light is one of the biggest triggers on our brains that it’s time to be awake and alert, so start sending the opposite signal early.

 

Position your alarm clock correctly

Watching the seconds and minutes of a clock tick by as you try to fall asleep can increase your stress levels. This will make it harder for you to fall back to sleep once you’ve woken up.

If you still can’t sleep, read or listen to soothing music until you’re tired enough to fall back to sleep.  

 

Don't drink caffeine or alcohol before bed

Caffeine interferes with pathways in the brain that promote sleep. Alcohol can help initiate sleep but it also fragments sleep, causing earlier wakening, more frequent bathroom trips and perhaps inducing or worsening snoring.

 

Don't smoke before bed

Nicotine is a stimulant. What’s more, it would be extremely dangerous to fall asleep with a lit cigarette.

 

Avoid going to bed hungry

It will be hard to get to sleep if your stomach is rumbling! A light snack or milky drink will help to reassure your body that you are not starving. It is important not to eat too much before you go to sleep however.

 

Avoid heavy meals when it's late

Your body isn’t meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest.

 

Skip the nap

Sleeping during the day makes it harder to fall asleep at night. If you must, limit your snooze session to 20-30 minutes and give yourself at least four hours between the nap and when you plan to go to bed.

 

Develop a bedtime routine

Creating a set of habits to run through at night will help your body recognise that it’s time to unwind. For instance, 30 to 60 minutes before bed, read in bed or take a warm shower or bath.

The warm water trick is particularly helpful – as you cool off, the drop in your body temperature will help you to feel sleepy!

Take up these sleep habits and get a better night's sleep!

Top sleep FAQs:

How to get to sleep? Our sleep tips:

Keep a consistent sleep/wake schedule.

Set an alarm to go to bed.

Resist the urge to hit the snooze button.

Go for a walk in the morning.

Get regular exercise each day.

Choose the right temperature for your bedroom.

Develop a bedtime routine.

Don’t drink caffeine or alcohol before bed.

What temperature should my bedroom be for the best sleep?

Aim for somewhere between 15C and 20C

How much sleep do I need?

New born babies - 14 to 17 hours sleep.

Infants - 12 to 15 hours sleep. Toddlers - 11 to 14 hours sleep.

Pre-schoolers - 10 to 13 hours sleep

School-aged children - 9 to 11 hours sleep. 

Teenagers - 8 to 10 hours sleep.

Young adults and adults - 7 to 9 hours sleep.

Adults - 7 to 9 hours sleep.

Over 60's - 7 to 9 hours sleep.


 

White Linen Bedding

Linen Bedding

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Author: Emily AttwoodPublished: 6 March 2024Last modified: 14 June 2024






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Bedding size guide

Duvet sizes

These are standard UK bedding measurements so if you know your mattress size, you can easily work out which duvet size you need. (Width x length.)

UK sizes Duvet size Mattress size
Single 135 x 200cm (53 x 79") 90 x 190cm (36 x 75")
Double 200 x 200cm (79 x 79") 135 x 190cm (53 x 75")
King 225 x 220cm (89 x 87") 150 x 200cm (60 x 78")
Super king 260 x 220cm (102 x 87") 180 x 200cm (72 x 78")

US/CANADA BEDDING SIZES: Approximate matches to UK sizes are US King/UK Super king, US Queen/UK King,  US Full/UK Double and US Twin/UK Single.

EUROPEAN BEDDING SIZES: Each size - Single, Double, King and Grand king - is a little larger than the UK equivalent.

Measure your mattress to see which size bedding you need: our UK v European v US mattress comparison guide.

Hungarian Goose Down Duvet

Hungarian Goose Down Duvet

Our Hungarian goose down duvet is naturally breathable with cloud-like comfort. Hand-made in Hungary, filled with the finest, ethically sourced goose down. Free delivery & returns; 60 night trial.

From £145.00 Shop now

Duvet tog ratings

Young children can overheat so if they are old enough to use a full size bed, we recommend using a single size 4.5 tog duvet.

 Tog rating Season / heat Feel
2.5 tog High summer / hot sleepers Light thermal insulation
4.5 tog Summer Lower thermal insulation
9 tog Spring & Autumn Cosy medium heat
All season 13.5 tog 4.5 tog + 9 tog Very warm
All season 11.5 tog 2.5 tog + 9 tog Warm
All season 7 tog 2.5 tog + 4.5 tog Lower warmth

 

Duvet fill weights

Our goose down duvets have high 700 fill power. Fill weight is measured in GSM (grams per square metre). For example view our 9 tog king size goose down duvet for more duvet details.

Fill weight (not total duvet weight)
Single All seasons - 788gsm
9 tog - 486gsm 
4.5 tog - 302gsm 
2.5 tog - 220gsm
Double All seasons - 1168gsm
9 tog - 720gsm
4.5 tog - 448gsm
2.5 tog - 320gsm
King All seasons - 1478gsm
9 tog - 911gsm
4.5 tog - 567gsm
2.5 tog - 400gsm
Super king All seasons - 1671gsm
9 tog - 1030gsm
4.5 tog - 641gsm
2.5 tog - 480gsm

 

Hungarian Goose Down Pillows

Hungarian Goose Down Pillows

Our luxury Hungarian goose down and feather pillow is wonderfully comfortable and supportive, as well as breathable and anti-allergy. Free next day delivery & returns.

From £95.00 Shop now

 

Pillow sizes

Our pillows come in two sizes and two firmness options. (Width x length.)

Standard  50 x 75cm
King 50 x 90cm

 

Bed linen sizes

Our fitted sheets are deep fit, up to 40cm / 15.7" mattress depth. And our duvet covers fasten with large, easy to use buttons. (Width x length.)

Duvet cover Fitted sheet Flat sheet Pillowcase (pair)
Single 140 x 200cm 90 x 190cm 180 x 275cm
Double 200 x 200cm 135 x 190cm 230 x 275cm 50 x 75cm (Standard)
King 230 x 220cm 150 x 200cm 275 x 275cm 50 x 90cm (King)
Super king 260 x 220cm 180 x 200cm 305 x 275cm

 

White Egyptian Cotton Bedding

Egyptian Cotton Bedding

Egyptian cotton bedding that’s luxuriously light, breathable and durable; with a smooth, silky-soft feel and soothing drape. Like sleeping in a boutique hotel every night! Free Delivery & returns.

From £40.00 Shop now

 

Topper & mattress protector sizes

Our mattress protectors are deep fit, up to 40cm mattress depth. Choose the same size topper or protector as your mattress size. (Width x length.)

Topper / protector size Mattress size
Single 90 x 190cm 90 x 190cm
Double 135 x 190cm 135 x 190cm
King 150 x 200cm 150 x 200cm
Super king 180 x 200cm 180 x 200cm 

 

Hungarian Feather and Down Toppers

Hungarian Feather and Down Toppers

Enhance your sleep with our luxurious goose feather and down mattress toppers. Free next day delivery & returns.

From £195.00 Shop now

 

£10 off your first order over £200!

Luxurious bedding & towels | scooms

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