10 Ways To Trick Yourself Into Sleep

These are disturbing figures, given the many health benefits that are associated with sleep. To celebrate today’s World Sleep Day, we asked Naturalmat’s resident sleep expert Christabel Majendie and Maryanne Taylor of The Sleep Works, to tell us how to trick yourselves into getting more kip. 

1. Stick to a schedule

Going to bed and getting up at roughly the same time every day will programme your body to sleep better but don’t be fooled in thinking you need a full eight hour’s sleep. “The amount of sleep you need is mainly down to genetics,” says Christabel. “Everyone is slightly different. Eight hours is an arbitrary figure, a nice round number, but when it comes to sleep you cannot have a one-size-fits-all approach.” It’s about creating a routine that fits you best, so you wake up feeling refreshed and ready to face the day no matter how many hours of sleep you’ve had.

2. Keep your bedroom well ventilated

“In order to sleep, your body needs to lose 1ºC of temperature,” says Christabel. “Carbon dioxide also disturbs sleep, so if you can, try to sleep with the window and bedroom door open all year round. The room temperature should be between 16-18ºC.” If you’re cold, it is better to put on an extra layer rather than close the bedroom window. Central heating can raise room temperature to 20-24ºC – the point at which it becomes uncomfortable to both sleep and fall asleep.

3. Invest in a good bed

Synthetic foam beds do not regulate heat effectively and can lead to overheating, as can pillows and duvets made from cheap, synthetic fibres. Christabel suggests it is far better to use products made from 100 per cent-natural cotton, feather or wool that help to regulate bed temperature and prevent overheating. For a wide choice of synthetic-free organic mattresses and bedding, try Natural Mat. 

4. Sleep alone

Research from the Better Sleep Council suggests that on average, one in three people report their bed partner has a negative impact on their sleep, while another UK survey showed couples tend to have bedroom squabbles around 167 times a year (the number one reason was blanket hogging, while snoring was a close second). Differing sleep patterns, increased temperature from the other person’s body and less room in the bed can all affect your quality of sleep.

5. Exercise in the morning

Exercising in the morning or afternoon – not at night – can help deepen your sleep and make sure you fall asleep quicker, according to a study by the National Sleep Foundation. If your lifestyle only allows for evening workouts, the type of exercise that you choose to do is crucial.

Tough exercise routines, such as spinning or running, close to bedtime will keep your mind and body alert and invigorated. The best exercise to encourage sleep is the moderate type, such as swimming or walking, and as we pointed out earlier, routine is key.  

6. Cut down on caffeine

No surprises here. Caffeine is a stimulant and will interfere with the process of falling asleep, and also prevents deep sleep. Swap your evening cuppa (and your chocolate treat) for a herbal tea or warm, milky drink. Spiced milk, when made with nutmeg, is a natural sedative and just may help you get a sweeter and sounder sleep. Also be aware that certain counter medications contain caffeine, so check the label.