We often underestimate just how important sleep is. The benefits of sleep go way beyond replenishing our physical battery. From our mental health and concentration levels to our gut health and ability to regulate our weight, it all comes back to quality of sleep.

For some of us, falling and staying asleep is no issue but for others, a little assistance is needed.

French Bedroom are passionate about sleep, so we have compiled a list of tried and tested tips on how to get the best night’s sleep.

1. Limit screen time

The blue light omitted by electronic devices such as phones and televisions tricks our brains into believing it is still daytime, therefore making falling asleep that much more difficult. If you are able to fall asleep after blue light exposure, it is likely your quality of sleep will be negatively impacted. For this reason, it is recommended to stop using bright screens at least 2-3 hours before bed.  

2. Choose the right mattress

Getting the right amount of support from your mattress will improve your overall quality of sleep, while ensuring you don’t wake up with unnecessary aches and pains each morning.

The position you sleep in will typically determine the level of support you should be looking for in a mattress. Side sleepers should cushion their shoulders and hips with a softer mattress, while back sleepers are best suited to medium-firm to support their spine and stomach sleepers usually require a firmer mattress to reduce the chance of lower back pain.

Other factors such as weight and medical conditions will also play a role in determining which mattress you should be sleeping on.

3. Food and drink

It goes without saying that you shouldn’t drink a coffee before bed – for a whole 6 hours to be precise. But it is important to note that caffeine can also be found in other sources, so should be avoided in the evenings. This includes tea, many different sodas and chocolate.

While a nightcap may sound appealing, drinking alcohol before bed will not only stimulate your mind but your bladder too! To improve your chances of staying asleep through the night, avoid drinking too much of any liquid before bed to keep loo trips to a minimum. It is recommended that you stop drinking water around two hours before you plan on settling down, so make sure you are drinking enough during the day to account for this.

4. Stay active

Keeping your body active through the day has many benefits, including improving your quality of sleep. There is research to suggest that exercise can enhance the effects of the sleep hormone, melatonin.

Exerting energy through the day will help your body slip into a routine and ensure you aren’t left with excessive energy when you are trying to wind down in the evening.

5. Escape stress

We all experience stress in some way or another and it is easy to undervalue the impact this tension has on the mind and body. Taking simple yet effective steps to unwind at the end of the day will help to settle your mind and slip into relaxation. Consider trying:

  • Reading
  • A warm bath or shower
  • Light stretches
  • Meditation
  • Journaling

For those who are prone to stress and anxiety, caffeine is often a trigger so will inevitably magnify symptoms and ultimately make bedtime a challenge.

6. Spend time in natural light

We all have a circadian rhythm, or internal clock, which is largely impacted by the amount of daylight we see, or do not see. Have you ever noticed that you become tired earlier as winter rolls in and the days get shorter? This is because we are seeing less daylight, and our internal clock is tricked into thinking it is much later than it is.

Exposing our bodies to daylight during the day and, most importantly, in the morning is key to resetting the body’s internal clock. Sunlight can also help with melatonin production.

7. Sleep schedule

Setting a sleep schedule helps to regulate our internal clock. Setting a bedtime and wake up time, even on weekends, leads to a deeper and more restorative sleep as your body begins to recognise when it should begin to wind down and when it is time to begin the day.

8. Room temperature

The ideal room temperature heavily relies on personal preference, however there are some considerations to keep in mind when settling down for the night. Keep the temperature slightly on the cooler side, around 16°C - 20°C is ideal, and add extra warmth in the form of your duvet and bedspread. If the room is too warm, we can become restless, negatively impacting our ability to slip into REM sleep. It’s also important to note that as our bodies become tired throughout the twilight hours, our core body temperature drops and further reduces as we fall asleep.

Ensuring sufficient ventilation is also important, as improving air quality will not only benefit sleep but can also help to minimise health concerns such as headaches and symptoms of asthma.