At some point each of us will experience that feeling of lying in bed unable to sleep, whether it be as soon as we get into bed or if we wake in the middle of the night and are unable to drop back off. ‘A sleepless night is as long as a year’ is a Chinese proverb that we can all probably identify with and it is important that we take steps to help ourselves to get the best sleep we can, for the sake of our health and wellbeing.
Sleep allows our body to repair itself and our brains to consolidate our memories and process information. Without a good night sleep we can feel groggy, irritable and have a lack of energy. Poor sleep is also linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression.
Many people can benefit from improving the quality of their sleep. The phrase sleep hygiene is often used to describe how lifestyle and environmental factors can affect our sleep. Positive sleep hygiene may help to improve sleep quality.
According to the MHF Sleep Report the environment of our bed and bedroom can either help or hinder sleep; much depends on our own preferences. The obvious factors are noise, light, temperature and ventilation. Most of us prefer to sleep in a quiet environment. Earplugs may be useful for blocking out external noise although they do tend to amplify the body’s own internal noises which may be distracting.
Too much light can inhibit sleep since it affects melatonin levels; eye masks may be helpful. Room temperature is important, neither too cold nor too hot, although the ideal room temperature will vary from person to person. Ventilation can be improved by opening the window, although this is likely to alter the temperature and make the room noisier. It is important to feel comfortable in the bedroom environment, including selecting the right mattresses and pillows. People may need to experiment with all these factors until they find the ideal balance.
Sleep hygiene practices, such as those mentioned above, may help people improve their sleep quality, along with reducing caffeine in the evening, taking regular exercise and avoiding looking at phone/television screens just before getting into bed.
Nikken offers Naturest® Sleep solutions through a range of products the may be beneficial to your sleep hygiene.
- KenkoDream® Quilt – The ceramic coated fibres may help maintain a constant temperature.
- Naturest® Pillow – Fully adjustable by removing or adding filler, the breathable cover may help to regulate your temperature, keeping you confortable.
- Kenko Power Sleep® Mask – Made of soft breathable fabric, blocking out light may help improve your sleep at home or when traveling or working nightshifts.
Discover more about this range: www.nikken.com/eu/