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Sleep Well on hot days

In spring and summer, we all have those nights when we’re tossing and turning unable to sleep because of the heat. As we’ve covered the basics in our past post ‘Summer Sleep‘ now what?, here we bring you some of Team Sleep Well’s favourite summer sleep hacks for when you’ve exhausted all other options.

Beat the heat with our top tips

Keep your bedroom dark throughout the day

In order to keep where you choose to rest your head cool, stop sunlight getting in. Close the curtains, blinds or shutters before you head to work to avoid the sunlight heating up your room. As mentioned in our ‘30 top tips‘ during the night the body needs to lose heat. A cool bedroom not only keeps you cool when trying to drift off but also aids this heat loss.

Make a water spritzer

If you can find an old spray bottle then up-cycle and fill with cold water to mist yourself before you sleep or if you wake in the night. It’s always refreshing to mist your face and body when you’re feeling hot and doing this just before you sleep is no different. In fact, in doing so you lose heat as your body helps with the evaporation process, giving off excess heat and allowing the water molecules to escape into the air.    

Put your pillowcase in the freezer

Move over peas, we need to keep our head cool! If you can remember to pop your pillowcase in your freezer a few hours before bed, it can do wonders for your sleep quality. By giving your head an extra cool environment as you drift off, your body doesn’t have to work as hard to decrease your body temperature. The sleep foundation states that losing body temperature is a natural part of your sleep cycle, so think of this as the helping hand that helps your head.

Keep your hands and feet cold whilst you sleep

Did you know that you can lose heat through your hands and feet? To speed this process up, help your body temperature ease into its optimum sleeping temperature. If you haven’t used them up in your G&T, wrap some ice cubes in a tea towel or muslin cloth and hold in your hands or place by your feet to keep them cool. 

Have some cold cherries before bed

You may have seen this lovely fruit pop up in our recent post ‘bedtime snacks‘. But they can also help you beat the heat if eaten fresh from the fridge. They may be small, but they are mighty and pack a punch of melatonin. This natural hormone helps naturally calm your mind, ensuring you’re in the right state of mind before your bedtime routine. Whilst eating them straight from the fridge keeps you cool as you wind down.

Drink a cold glass of Sleep Well

We may be biased but the proof is in the carton. Join the many others that are sleeping well during a heatwave thanks to our delicious bedtime drinks. Simply grab a carton from your fridge 30 minutes before bed and sip into a slumber to keep you cool and help you drift off naturally in the heat. 

As grateful as we are to have the sunshine, we all need our eight-a-night so we hope our top tips to beat the heat help you sleep naturally. Happy sleeping, with love Sleep Well x

Is there a good or not so good position to sleep in?

Ever wondered if you could improve your sleep just by switching sleeping positions. Is sleeping on your side better if you have digestive issues? Can sleeping on your front give you neck problems?

We all have a lot of questions surrounding sleeping positions. In this post we’ll look at whether there’s such a thing as a good or not so good position to ensure optimum sleeping conditions.

The Sleep Foundation states that the main thing to consider with regard to sleep position is healthy spine alignment. The healthy aspect is straight alignment of your spine from your hips to your head.

What sleeping positions are there?

The three main sleeping positions include lying on your back, sleeping on your front or resting on your side. Each of these positions then have a certain form that you naturally roll into when you sleep. Which one do you adopt?

🪂 The free fall – you hug your pillow whilst lying on your stomach

💂‍♀️ The soldier – you ‘plank’ whilst asleep… arms by your side with your body in perfect alignment lying on your back.

⭐ The starfish… put your hands up if you like Sleep Well! This one’s where you sleep on your back with your arms up by your pillow.

👶🏽 The fetal – where you curl up in a ball. We all have the tendency to revert back to childhood, so it’s understandable some do so whilst sleeping.

🪵 The log – on your side with your arms and legs straight. If you can do this you have a great centre of gravity.

🫂 The yearner – waiting for an embrace with your arms stretched out in front of you whilst lying on your side.

The benefits of back and side sleeping positions

For those of you that sleep on your side, you are in the majority. This position has a number of benefits which include a reduction in snoring, back pain relief and comfort for pregnant sleepers. It also gives great spinal alignment. This is aided by a good pillow in-between your knees and another for your head.

If you prefer to sleep on your back then your neck may thank you. Misalignment of your spine is avoided by sleeping this way. It also provides a natural way to decongest your nasal passage. Additionally it’s good for winding down mentally before falling asleep. You naturally feel relieved when you essentially ‘sink’ into your pillow, feeling a real sense of relief and calm.

The ones to watch of back, side and front sleeping

If you fear for the day that your body naturally ages, then avoid side sleeping. This position squishes your face more, stretching and pulling against the pillow, which can increase your chances of wrinkles.

The most obvious downside of sleeping on your back is snoring! If you are worried about you or others snoring then it’s best to change things up with your sleeping position, or leave the room with your hearing intact. Another downside to this position is the force of gravity. Some people can find it harder to breathe and feel the pressure on their organs, causing discomfort and disruption to your sleep cycle.

If you manage to fall asleep on your front it’s worth noting that your body will be working overtime to breathe. The pressure of your overall body weight is put on your rib cage to defy gravity and push outwards against your mattress in order to take a breath. Front sleeping can also have an adverse effect on your spinal health as it naturally curves to accommodate your pillow height. You’d also have to sleep with your neck twisted (unless sleeping on a massage table with a face hole…check you out!) in order to breathe, leading to poor spinal alignment.

What’s the verdict?

There are many different sleeping positions and forms in which we sleep. The most common and a favourite within Team Sleep Well is side sleeping.

However, no matter what position you choose to sleep in it’s best to still stick to a bedtime routine. We’ve got some great ideas on how to ‘get the good sleep habit‘ in our FREE downloadable PDF.

As always, listen to your body. If you find yourself waking up in the night because you’re in pain or wake up with a niggling ache then this could be down to your sleeping position. Just like any habits, they can be broken and healthier positions adopted. So although it may seem odd and not as comfortable at first, try to ease yourself into a different sleeping position with your spinal health at the forefront of your mind.

Now is the time to invest in your sleep. Get a good quality mattress and pillow and, if you need that extra little nudge to get you to sleep in your new position, then you’ve always got Sleep Well to enjoy thirty minutes before bedtime.

Happy Sleeping, with love Sleep Well x

With the days getting longer and our bedrooms getting lighter some people may find it harder to get their much needed sleep. But how much sleep do we need?

In our previous blog post we’ve looked at how to better understand your sleep cycle. Here we’ll explain how much you need, why and how to get it.

Worryingly, the average UK person is under sleeping by at least an hour a night. That’s why at Sleep Well we’re on a mission to help everyone get their eight-a-night. For those that are eager eyed, you may have already spotted our ‘Get your 8 a night‘ logo on our Sleep Well drinks. Backed by research from the Sleep Foundation we’ve created a quick and easy guide to make sure you’re getting your recommended hours.

Why do we need this much sleep?

An eight hour sleep period provides sleepers with all four stages of a healthy sleep cycle. During stages 1,2 and 3 sleepers are in a lighter and restorative slumber. It’s only at REM (stage 4) where your brain processes the day’s information and stores it away in long-term memory. The importance of getting eight hours means our bodies can go through the full sleep cycle roughly every 90 minutes. This helps improve memory and reduce anxieties by filing things away from the day. To find out what a sleep cycle is and to further understand each stage, check out our previous blog post by clicking here.

What happens if I don’t get my recommended hours?

Just like most things in life, if we miss out there’s no way in getting that experience or thing back. In this case it’s known as ‘Sleep Debt’. The more we miss, the more debt we’ll find ourselves in. Sleep doesn’t magically replenish. Therefore the debt created night by night by depriving our bodies of what it requires to run normally can result in burnout. By not getting the recommended hours and racking up sleep debt, our physical and mental health can be affected. This can lead to overeating, weight gain, memory loss, lack of concentration and irritability.

How do I get my eight-a-night?

So we’ve looked at the numbers, now for the hows. There are a number of top tips to ensure great sleep hygiene. The Sleep Foundation describes this as having both a bedroom environment and daily routine that promote consistent, uninterrupted sleep. Here at Sleep Well we’ve popped all the information you’ll need including top tips into an easy to read PDF titled ‘Get The Good Sleep Habit‘.

The main things to consider when trying to get your eight-a-night are:

• Set a time for bed 🛏️
• Get ready for tomorrow 🥪
• Switch off tech 📺
• Have a warm milky drink 🥛
• Write a journal and destress your mind 🗒️
• Turn the lights down 💡

Nevertheless everyone is different. By listening to your body and following the cues it gives you when it feels mentally and physically exhausted, act on it. We recommend eight hours to the average person over the age of 18. However, if you work mainly on your feet all day, do something physically demanding or just don’t feel awake during the day, try to get more sleep.

Happy Sleeping. With love Sleep Well x

Almost all of us have had a night where we toss and turn, wake up unexpectedly, plead with our brains to switch off or just can’t sleep. But why can’t we sleep?

The why and how to’s

Racing minds

The majority of us will suffer with a racing mind when we finally get into bed. Usually it’s related to the worries of work, family, friends and anxiety. A great way to calm those voices is to start a bedtime journal. It’s a way to organically process your thoughts and worries of the day. Set aside some time each night to write down your thoughts. Add this to your sleep habit to improve your sleep hygiene. In doing so you reduce the chances of overthinking and going over things time after time whilst you lay in bed. Download our tracker to log and look back on your routine. Over time you can make changes to your routine to get a better night’s sleep.

Tired but can’t sleep

There are those frustrating nights where we decide to go to bed early because we’re so tired but can’t drift off. Usually this is because in the nights leading up to the ‘I’m going to get an early night’ night we lay in bed worrying. Most end up lying in bed getting frustrated because of anxieties. Then begin to fear that the lack of sleep they’re now getting from overthinking means they’ll be shattered for tomorrow. This becomes a vicious cycle as we then begin to connect bed to the negative fears experienced the night before.

The association between bed and bad vibes means that on the night we decide to get an early night we then lie wide awake. The answer to ‘why can’t I sleep?’ in this instance is solely down to the negative connotation subconsciously given to bed in the days leading up to getting an early night. The best remedy for this is to disassociate bed with any negativity. This could be by getting out of bed when you’re wide awake, reading a book in a different room, or having a glass of warm milk to take your mind off worrying about not sleeping. In essence, by reducing the time spent in bed thinking negatively, your brain will associate with bed positively. This positive bed association will lead to a better night’s sleep.

Alcohol and its effect on sleep

Although alcohol is known to be a sedative, too much can have a negative affect on sleeping patterns. A bit too much can lead to having to get up a lot in the night to pop to the loo too. Using alcohol to drift off can effect sleep hygiene negatively. The Sleep Foundation recommends to stop drinking a minimum of four hours before you head to bed.

Where you rest your head

Another factor to creating a positive sleep environment is where we rest our heads. Where possible try to ensure your sleeping environment is cool, dark and quiet. As we’ve mentioned in our 30 top tips, keep things as quiet as possible. If you live in a noisy neighbourhood it’s best to invest in some good ear plugs. Essential oils help relieve stress and relax the mind to drift off naturally. Try spritzing your pillow with our personal favourite, jasmine. Although lemon, bergamot, lavender and ylang ylang are great too. It’s also best to check the temperaturee in your bedroom. We suggest anything between 16-18’C. During the night our bodies need to lose heat and a cool bedroom can help with this.

Wellbeing

Mental health and wellbeing are two factors that can positively or negatively affect your sleep. Try practicing positive wellbeing techniques such as yoga before bed, mindfulness, relaxation exercises and CBT. These will help prepare your mind for bedtime, so you can drift off naturally. Sleep Well has helped a number of people with anxiety get a good night’s sleep. “My anxieties have been high and restless nights have not been good. Since using Sleep Well, I manage to sleep through and I feel more refreshed in the mornings now.” By drinking 250ml before bedtime you can help naturally relax your mind. By giving yourself the time and space to improve your mental health and wellbeing, you’ll see a positive impact on your sleep too.

So what now?

All in all there are many different reasons why we can’t sleep. Most reasons are temporary and can be alleviated by looking inwards and taking the time to reflect. Ensure you focus on your wellbeing and mental health to create positive sleeping habits. Like most things, the practice of good sleeping can be learnt. So don’t give up and invest in yourself for a great night’t sleep.

Happy Sleeping. With love, Sleep Well x

Are you a pyjama, nighty or a birthday suit kind of sleeper? Whatever you choose to wear (or not wear) to bed will have a knock on effect on your sleep.

What you wear to bed can either increase or decrease your overall body temperature. As you’ll see in our ‘Get ready for bed 30 top tips‘ by wearing something loose, or nothing at all, your skin can breathe and keep cool. Lowering your body temperature is your main goal as it will help improve both the quality and quantity of your sleep.

For those super stylish Sleep Well customers, check out our favourite sleep-friendly pyjamas that compliment the colours of our three bedtime drinks.

Purple – perfect for the Platinum Jubilee and your little ones, John Lewis children’s pyjamas.

Teal – We’re big fans of Chelsea Peers’s bedtime clothing for their vibrant colours and bold prints.

Burnt Orange – for the men Lola + Blake’s pyjama bottoms are great for all.

What type of material is best to wear to bed?

So now we’ve determined that you need to stay cool in order to regulate your body temperature it’s good to know what material to use. As with most things nowadays the more natural the better.

Bamboo is a firm favourite and one that is breathable and also super absorbent if you suffer from night sweats. It allows you to stay cool in the summer months and warm in the winter.

With cotton being so soft it’s a dream (excuse the pun) to sleep in. It’s also really lightweight and durable making it handy for those that want looser clothing. The durability makes it a firm favourite for children’s PJ’s and it stands the test of time in washing machines too.

Silk helps your body naturally regulate its temperature. The silk threads capture air between each strand and disperse the right amount of heat around your body. This ensures any excess air can escape, leaving you at a perfect temperature whilst you sleep.

Is sleepwear important?

Sleepwear itself is completely up to you. The process of either getting undressed or dressed for bed simply relates to the practice of good sleep hygiene. By ensuring you make a conscious effort to let your mind know that you are winding down to go to sleep it can become part of your bedtime routine. For other tips on how to improve your sleep hygiene download our Get ready for bed 30 top tips.

No matter what you choose, when you’re choosing your sleep wear, ensure it’s breathable and comfortable. Added bonus if it’s stylish too!

Happy sleeping, with love Team Sleep Well x

With many of us finding it hard to switch off from the day to day, ways to zone out and escape are as important as ever. Our new recruit in Team Sleep Well, Anita, has pulled together some of her favourite bedtime playlists of relaxing music perfect for unwinding, switching off and forgetting the worries of the day.

I love sleep. My life has the tendency to fall apart when I’m awake, you know?

Ernest Hemingway

From acoustic sets, to spaced out electro vibes, there’s something out there for everyone on Spotify.

1. Sleep in the Rainforest

This one took me back to travelling around Costa Rica and Malaysia. It’s calming, yet heightens your senses giving you the perfect platform to enter in to a world of travel as you sleep.

2. Best Sleep Songs

A firm favourite of mine; an eclectic mix of current pop, so you can hum along as you drift off.

3. Peaceful Sleep

One for those that want to completely zone out and listen to something instrumental.

4. Sleep Electronic

An out of this world perfect playlist for those seeking escape.

5. Acoustic Sleep

As obvious as the title is, a playlist made for laid-back, guitar loving listeners with a mix of current and timeless classics.

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Headphones, earphones or a good old fashioned speaker?

When you want to finally zone out and forget the troubles of your day, the most important aspect to reaching this state is being comfy. Which begs the question, how should I listen to relaxing music whilst in bed trying to drift off? As always, this is down to personal preference, but the least intrusive option is a speaker. Whatever you choose, always try to avoid a screen that emits blue light. You can always set a ‘sleep timer’ on your devices to turn off the music after a set period of time. This way you avoid racking up your energy bill, as well as the need to look back at your device to turn it off.

Switch off tech. Anything that emits blue light that’s going to delay your body from releasing the sleepy hormone melatonin, including TV, laptop and phone.

Get the good sleep habit, Sleep Well

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I can’t just jump straight into bed, put on some relaxing music and fall asleep, so what can I do?

Don’t worry, we don’t expect you to be able to wave a magic wand, pop on a playlist of relaxing music and miraculously forget all your troubles and wake up the next day feeling like a new person (although that is the dream).

Here at Sleep Well, we’ve got you covered with our easy to read ‘Get the good sleep habit‘ download. It provides you with six easy tips on how to get into the best mindset before sliding into bed and hopefully drifting off. One of them includes a tale as old as time, mostly used as part of a child’s bedtime routine… drink warm milk before bed. The tryptophan in milk produces the happy chemical serotonin in your brain that boosts health and wellbeing and helps regulate your body’s sleep-wake-cycle. If it’s good enough for your bundles of joy, then why not for us adults?

With our three delicious bedtime drinks you can sip away on a glass of warmed goodness before donning your PJ’s (or birthday suit, no judgement here), putting on your favourite sleepy playlist and drifting off. Our planet-friendly easy pour 500ml cartons, give you two nights’ sleep in a single pack and with a dairy free and vegan oat drink too there’s something for everyone! Browse our shop online or pop into your local Holland & Barrett store to purchase yours today.

Happy Sleeping with love, Sleep Well x