Why sleep is important

Red Rose on White Duvet Cover | scooms

I woke up in the middle of the night last night and couldn't get back to sleep for what felt like ages. Today my concentration and patience levels are definitely lower than normal! And I'm craving chocolate and don't feel like exercising! Lack of sleep has definitely affected me. So, why is getting a good night's sleep so important? 

  1. Health benefits of a good night's sleep.
  2. Memory and focus.
  3. Mental health.
  4. Productivity and safety.
  5. Physical health.
  6. Metabolism and weight.
  7. Sleep more and you will eat better - a study.

 

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HEALTH BENEFITS OF A GOOD NIGHT'S SLEEP

Regular, good quality sleep is one of the three essentials for a healthy lifestyle along with nutrition and exercise. While you're asleep your body is hard at work healing itself and optimising different processes.

When you sleep your body:

The result is better physical and mental health when you wake up in the morning.

 

There are many health benefits to having regular, good quality sleep:

 

MEMORY AND FOCUS

  • You’re better able to focus and learn and it’s easier to keep your attention on something long enough to learn it and remember it.
  • Sleep sharpens your mind so that you can think clearly.
  • Sleep helps you excel at school and work.
  • Without healthy sleep you are more likely to be forgetful and make mistakes.

 

MENTAL HEALTH

  • You feel happier!
  • When you’re sleep-deprived your emotions are harder to control.
  • You feel more stressed and you find it tougher to cope with upsetting things.

 

PRODUCTIVITY AND SAFETY

  • You are more productive.
  • At work you’ll notice that you get through tasks faster and make fewer mistakes.
  • Sleep keeps you alert and helps you to react quickly.
  • Without healthy sleep you are more likely to have an accident at work or while driving.

 

PHYSICAL HEALTH

  • You won’t get sick as often.
  • Your immune system needs sleep to stay strong and fight off colds and other infections.
  • In the long-term, getting plenty of sleep helps reduce your risk of heart disease, high blood pressure, Type 2 diabetes and other chronic diseases.

 

METABOLISM AND WEIGHT

  • You’re less hungry.
  • Sleeping helps regulate two important hormones: ghrelin, which makes you feel hungry, and leptin, which makes you feel full.
  • If you don’t get enough sleep, those hormones don’t act correctly and you feel hungrier.
  • This is one of the reasons why people who are sleep-deprived are more likely to struggle with their weight.

 

SLEEP MORE AND EAT BETTER - A STUDY 

A team at King's College London found that increasing the amount of sleep a person gets can lead to them eating fewer sugary foods and making better food choices.

The team led by Wendy Hall, enlisted 42 volunteers to help them investigate the link between sleep and diet. 50% of the volunteers were given advice on how to get more sleep, such as avoiding caffeine before bed, establishing a relaxing routine and trying not to go to bed feeling either too full or hungry. This advice was intended to help increase the amount of sleep they got each night by 90 minutes. The remaining 21 participants acted as the control group, receiving no helpful sleep advice.

Results for the advised group showed that 86% spent more time in bed and around half slept for longer than they used to. They also reduced their free sugars intake by an average of 10 grams per day and ate fewer carbs. The control group showed no significant changes in their dietary habits. (Free sugars include any sugar added to food as well as honey, syrups and fruit juice.)

Hall stated, “The fact that extending sleep led to a reduction in intake of free sugars suggests that a simple change in lifestyle may really help people to consume healthier diets”.

A previous study in 2011, followed more than 1500 middle-aged people for six years and found that the people who became obese during that time slept an average of 6.3 hours a night, whereas those who maintained a healthier body weight slept for an average of 7.2 hours each night.

So, if you're trying to reduce your sugar and/or carb intake, think about going to bed a bit earlier each night snuggled up in your scooms duvet!

Journal reference: American Journal of Clinical Nutrition

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Author: Emily AttwoodPublished: 15 August 2019Last modified: 5 February 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.

 

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

 

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

 

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 

 

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