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- Secrets to a good night’s sleep

Posted on May 31 2018

Stop counting sheep!* There’s a lot of information, personal opinion and ‘old wives tales’ out there regarding the best ways to get a good night’s sleep. Here at Rollova we’re serious about sleep, and have browsed the most reliable sources to put together a short list of simple tips to help you get the sleep you need.

*A 2001 Oxford University study found counting sheep make actually keep you awake longer! :-)

Put down your phone

We know you don’t want to hear this, because we all love browsing our phones or televisions to ‘help’ us get to sleep… but is it really helping?

The problem with taking your phone or tablet to bed with you is that most electronic device screens shine light straight in to our eyes, which the Sleep Health Foundation explains can reduce the body’s production of melatonin (the drowsiness hormone), and disrupt your circadian rhythm (or natural sleep cycle).

Put simply, our bodies are programmed to sleep at night (when its dark) and wake at day (when its light), and artificial light from electronic devices can confuse this natural sleep cycle.  

Make your bed

As is often the case, your parents were right! Whilst many of us grew up wondering why our parents annoyingly forced us to make our beds, surveys conducted by the National Sleep Foundation show that bed makers were up to 20% more likely to report having a good nights sleep.

NSF Chief Operating Officer David Cloud confirmed, “people reported sleeping longer hours and feeling better about going to bed when their bed was made, their sheets were fresh, and their bedroom was comfortable.”

This is where Rollova can help! Our range of bed sheets utilities the latest trends in sustainable textiles such as bamboo, hemp and organic cotton to create fabrics that are not only eco-friendly, hypo-allergic and thermal regulating, but also unrivalled in comfort. Check out our products here – and be guaranteed a good night’s sleep!

Exercise early

It’s quite well known that getting some exercise throughout the day can help you get to sleep at night, however many don’t realise that the time you exercise can be critical.

In fact, exercising too close to bedtime can actually be stimulating for the mind and body, making it harder to sleep. Dr Karen Carlson from Harvard Medical School recommends exercising in the morning, to help “boosts the effect of natural sleep hormones such as melatonin”, but also because “exposing yourself to bright daylight first thing in the morning will help the natural circadian rhythm."

Have a nightly routine

A bedtime routine is proven to help the mind switch to sleep mode. This process is ingrained in many small children, whose parents give them a bath, a bottle and read a book before bed - however it also works with adults.

Having said that, it is recommended to avoid a caffeine-rich routine involving coffee, tea or even chocolate. Alcohol is also not recommended; whilst it does relax the central nervous system, research shows alcohol also interferes with deeper sleep state, causing restless sleep during the night.

We hope these tips were helpful! If you’re having serious trouble sleeping, we recommend that you contact a qualified medical professional for further assistance.

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