Last updated on August 16th, 2023 at 01:11 pm
When it comes to sleep hygiene, we might not always be on our best behaviour, though it’s good to be in the know… Reach for the stars and all that! And despite the ever-changing rules on how to sleep better, there is one thing we can all agree on. A good night’s kip is essential for well-being. Though with 40% of UK adults struggling to drift off, that isn’t always easy. If you’ve been aiming for 8 hours, you are not alone. This has been the gold standard recommended by many sleep experts for years, though is it really the magic number? According to recent studies, perhaps not. Read on to find out how much sleep you need to stay healthy and some top tips on how to get it!
How many hours of sleep do you need?
A major new study suggests that seven hours could be the ideal amount of sleep for adults from thirty onwards. Though there will always be the odd person who can survive on four or thrive on nine, seven hours is now considered the magic number for staying healthy. Before setting your alarm an hour earlier, remember, like nutrition; sleep is subjective. Many factors can affect how much sleep a person needs, from the menstrual cycle to genetic factors. Throughout the year and our life cycle, internal and external events can affect sleep. Many women report during menopause, sleep can be affected, and every parent knows what it feels like to survive on two hours with a newborn! Going by energy is the best way to test how much sleep you need.
If you wake after seven hours feeling refreshed, that’s a sign this is enough. Are you still struggling to get out of bed? It’s likely you need more sleep than your average person. Most people find they feel their best when they complete a full sleeping cycle which lasts 90-minutes. Keeping a sleep diary can track how many cycles you complete.
Whatever your magic number, it is vital you get your fix! From keeping bedtime consistent, and taking time to unwind to finding the perfect pillow, here are some top tips on making the most of every wink.
How to make sure you get enough sleep?
Set a Bedtime Routine
Going to bed at the same time every night can be a game-changer when it comes to sleep. The mind and body love routine and will quickly learn that bedtime is for relaxing, pretty soon you’ll find it easier to drift off. The key is to make it something you look forward to. A good bedtime routine looks different to all of us. Take some time to unwind, away from phones and distractions at least two hours before bed, this will allow you to properly relax and get a deeper, more restorative kip.
Pick a Perfect Pillow
Not too soft, not too firm… A little like goldilocks porridge you want your pillow to be perfect. Enjoy the orthopaedic support of a memory foam pillow though crave the head-hugging comfort of down? A hybrid bamboo pillow could be your best option. This combines the latest sleep science with the timeless magic of nature. You want a pillow that optimises breathability, comfort & support while keeping you in perfect alignment from head to toe. Natural fabrics like bamboo feel silky, and smooth on your skin. If you like your nights cool & irritation free, you will love bamboo. The wonder plant is naturally hypo-allergenic & thermo-regulating!
When it comes to finding the best pillow online, it can feel a bit like dating in the dark. Choose a brand that offers a 30-night trial. If there is one thing worth falling in love with… It’s bedtime!
Keep it cool
Your sleeping environment can have a big influence on the quality of your sleep. Whatever climate you live in, making sure your bedroom is cool, dark and comfortable will help set you up for a good night’s sleep. A cool, dark room will trigger the release of melatonin, telling your mind & body it’s time to rest. A warm bath before bed can help lower your body temperature before you snuggle under your duvet, while an eye mask can help block out light and ease you into the land of nod.
The magic ending
We are all trying our best to stay fit, healthy and energised and know that sleep plays a big role in that. While the rules on how much you need may change, following these top tips will help keep you at your best and make the most of bedtime!