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.

 

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.

 

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Author: Emily Attwood: :





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Bedding size guide

DUVET SIZE GUIDE

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.

 

DUVET TOG RATING GUIDE

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 WEIGHT GUIDE

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

 

PILLOW SIZE GUIDE

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

Standard  50 x 75cm
King 50 x 90cm

 

BED LINEN SIZE GUIDE

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

 

MATTRESS PROTECTOR SIZE GUIDE

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

Mattress 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 

 

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