How to sleep better: 6 expert sleep tips

Open Book On A Bed | scooms

Sleep better with these tips from sleep expert Lisa Artis of The Sleep Charity. Whether insomnia is keeping you up or you’re feeling just a little out of sync, Lisa explains that a few adjustments at bedtime can make the world of difference...

1. Routine is key

Lisa says: Going to bed and getting up at roughly the same time every day will programme your body to sleep better.

We say: It may be tempting to stay up late and watch one more episode of the latest Netflix series, but there’s always tomorrow night.

 

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

 

2. Like Goldilocks, you’ll want to find just the right sleep environment

Lisa says: Find a bed that’s not too hard and not too soft, and a room that’s not too hot or not too cold.

We say: Our perfect duvets and pillows are not only incredibly comfortable, but they will keep your body at the ideal temperature. We also suggest keeping the room dark, quiet and clutter free and definitely devoid of grizzly bears!

 

3. Exercise regularly

Lisa says: Moderate exercise such as swimming or walking will make you feel rested and release the day’s stresses and strains.

We say: Exercising too close to bedtime may keep you awake, so do your workout first thing in the morning, tick the box and feel smug all day.  

 

4. Less is more

Lisa says: Too much food or alcohol can play havoc with your sleep pattern.

We say: That third glass of Chianti may make you feel sleepy, but it will interrupt your sleep cycle in the middle of the night, so save it for Friday night.

 

5. Make your bedroom an electronic free zone

Lisa says: Exposure to even the weakest glow an hour before bed and in the night can play havoc with your body’s circadian rhythms.

We say: As tempting as it may be to perch in bed checking Instagram on your smartphone, or catching up on emails on your tablet, leave the tech at the door and your head will thank you for it in the morning.

 

6. Write it down and ditch it at the door

Lisa says: If you find yourself going to bed with things on your mind – perhaps worries of a heavy workload – make a list and forget about it for the night.

We say: Vow to wake up raring to go and tackle your workload the next day, not tonight Josephine…

Credits: Home Design Ideas

Lisa Artis is a sleep expert at The Sleep Council.

 

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

 

Author: Emily AttwoodPublished: 23 February 2018Last modified: 14 June 2024





Also in The scooms blog

Deep Fitted Sheet on Bed | scooms
Deep fitted sheets

A fitted sheet should fit your mattress perfectly without any loose material or being too tight to pull over the mattress corners. All you need to know in a 3 minute read!

Read more →

Wool Dryer Balls in A Tumble Dryer | scooms
Top tips for cutting the cost of your energy bills
Energy prices are on the rise and the cost of running our homes is increasing. Here are some top tips on how to cut the cost of your bills from the scooms team.

Read more →

Egyptian cotton flat sheet on Bed | scooms
Flat sheets vs fitted sheets
We're excited to be introducing flat sheets to our Egyptian cotton bedding range in September. Here's everything you need to know about flat sheets versus fitted sheets.

Read more →

Duvet on Bed without Cover | scooms
How to refresh your bedroom for Spring
Feeling tired of your bedroom’s decor? Here’s how to reinvigorate your sleeping space and give your room a new lease of life this spring…

Read more →

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

+ First access to new products, clearance sales & special offers.