Should sleeping position effect which pillow I should buy?

In short, yes. You need to get a pillow which will support your neck, back and shoulders. After all, that is what they are for. What are the different sleeping positions? You can have back sleepers, side sleepers, front sleepers… and if you’re like me: sleep where you drop sleepers. Now, unfortunately, if you are like me and change you sleeping position every night, then there isn’t a definite pillow you need.

Best pillows for front sleepers

Fronts sleepers have always confused me, personally. How do you breathe? Doesn’t your hair tickle your face? How can you lie on a full stomach? Regardless, there are a small percentage of people who are front sleepers, and thus, there is a pillow out there for you. Pillows for front sleepers need to be able to keep your neck and spine in a neutral position. If you choose a soft pillow, with a filling such as duck feather and down, then your neck is less likely to tip your head back, which leads to back pain. Some people will even have a pillow just for their stomach, in order to support their spine.

The best pillow for back sleepers

Back sleepers make up about 40% of the population, meaning it is a popular position to sleep in, and therefore you have plenty of choice in pillows. Back sleeper pillows tend to be of medium firmness, but, can either be softer or firmer depending on preference. A generously filled hollowfibre pillow is an excellent way to support your head. Medium support allows only a gentle curve from your neck to your spine, and helps to align you head, neck and spine properly.

Best pillows for side sleepers

The most popular sleeping position is sleeping on your side. Side sleepers are a bit more high maintenance than the other sleepers, as they require a larger pillow. Side sleeping is so popular due to the comfort of it and the health benefits. You are more able to digest food in that position, you are less likely to snore, and some even say it boosts brain health! However, the distance from the edge of your shoulder to the side of your head is much larger than from your back to the back of your head. This means side sleepers need a thicker, and firmer pillow. Thicker and firmer pillows tend to be more expensive, but they really are worth the money. I know many side sleepers who swear by their Relyon pillows (Dunlopillo pillow rebrands) and they are certainly not as cheap as the standard hollowfibre!

The best pillow for a restless sleeper

Spoilers: there isn’t one. We really just have to try and find the pillow most comfortable for us. As a child, I hated pillows, I wouldn’t use one because I thought they were so uncomfortable. I would rather sleep either on my side or back without a pillow at all. As I’ve gotten older, I definitely do sleep with a pillow, but just the thinnest slither of a pillow I can find! Granted, I am not like most people, so a medium-soft pillow will probably do you just fine.

If you’re still unsure of what to get, have a look at how to choose the best pillow for you.

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Improve quality of sleep at night in bed

The quality of sleep we enjoy has an enormous bearing on our ability to think, concentrate, remember things and generally function. It can mean the difference between a productive day at the office and a stressful one, or between an exhilarating day spent running around a park and an exhausting one. Sleep is therefore a crucial factor of any healthy lifestyle. Since temperature plays such a large role in determining the quality of our sleep, we should devote careful thought to our choice of bedding.

With that in mind, let’s take a look at some of the things one might consider before investing in bedding.

Synthetic bedding vs natural bedding

Humans need to preserve and exclude heat, but this isn’t a human exclusive. Almost every animal on the planet has evolved some way of maintaining their body heat at an ideal temperature. Earth is full of naturally insulating material. Generally speaking, ‘natural’ bedding comes in the form of feathers and down. In the world of bedding these are distinct from one another.

Feather and down bedding

Down is actually a variety of soft feather which sits underneath the topmost layer of feathers on a bird like a duck. Down feathers are densely-packed, and good at keeping the animal warm. Ducklings are covered in down, as their outer feathers have yet to grow.

In most cases, bedding will be comprised of a mixture of down and feathers. Softer duvets have a large proportion of down, while others are made entirely of down. The location of the source of feathers is important. Geese living in colder climates, like Siberia and Canada, must adapt thicker and lusher down layers that those living in more temperate zones.

What about synthetic bedding?

So where does synthetic bedding enter the equation? They are a cheaper, inferior alternative to natural fillings. But the truth is that modern synthetic fibres, like hollow fibre and microfiber, have come along tremendously in terms of the quality of their feel. Synthetic bedding also has the considerable advantage of being non-allergenic, meaning that sufferers of allergies can rest easily at night-time.

Which tog rating do I need for my bed?

If you’re buying a quilt, then perhaps the most important consideration is how thick it’s going to be. Togs is the thickness of a quilt. Tog rating is calculated using a precise mathematical formula. Specifically, a single tog is equivalent to 0.1 m2K/W, or ten times the temperature difference in centigrade between two sides of material when the flow of heat is a single watt per square metre.

Which duvets are warmest for bed?

If you’re now scratching your head, just know that the higher a quilt’s tog rating, the warmer it will be. A 4.5 quilt will be very lightweight, and suitable for the height of summer. A 13.5 tog quilt, by contrast, will be very heavy, and suitable only for the depths of winter. Naturally, most quilts will be somewhere in the middle.

Of course, you won’t appreciate just how warm you’re going to be beneath your new quilt until you get there. So you’ll need to be a little flexible when it comes to judging a quilt’s tog rating. It’s often best to opt for a quilt that’s slightly thinner than you think you need. If it gets especially cold, you can always lay a blanket across the top of your quilt. Feeling really cold? Stuff multiple thin quilts into the same quilt cover.

Bed time: what bedding should you buy for children?

Finally, it’s worth discussing the options available for children. If you’re buying for a small child, then you’ll need to approach things very differently. Children under 12 months old are never given quilts and pillows – they’re unable to push things away, and may suffocate. Use a special baby sleeping bag, if you want to.

Also, children tend to need much thinner quilts, as their body temperature is much higher during sleep. The first duvet you buy for a child should be very light – just three of four is best. As they get older, you can up the rating gradually.

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How to stop waking up too early

The usual answers you will get are: change how you eat, change your caffeine intake, go to bed later, do some exercise etc. However, one of the best ways to control the length of your sleep is using light, or lack thereof. During winter, getting out of bed is harder and harder the shorter the days get. It just isn’t wholly natural to get up before sunrise. This works both ways though: it is very natural to wake up as the sun rises.

However, if the sun rises before you want to wake up (the earliest sunrise is 5:09am!), then you need a way to stop the light coming through your windows. Now, you’re probably thinking: “well, I already have curtains and blinds, how can I block out light any more than that?”. You’ve answered your own question there. You need blockout curtains or blackout blinds.

Do blackout curtains really work?

In short: yes. However, it is important to remember that any gaps around the edges, and between the curtains and walls will let light through. Measuring curtains for windows is quite easy once you know how to do it.

Which curtains are best for blackout?

First and foremost, do not assume that the level of blackout is directly correlated with the cost of the product. There are expensive curtains which can be sheer and let lots of light in, and in contrast, you can buy relatively cheap curtains which block out up to 95% of light.

How do I get total blackout in my room?

In my opinion, the best way to create a true black out is using blackout blinds. A good choice would be a Roman blind. The fabric of the blind covers every inch of the gap for the window, leading to very little light getting through.

What are the disadvantages of blackout blinds?

The big issue with these are care after installation. They are notoriously difficult to clean once installed. Most blinds are fixing directly onto the wall, and therefore it would be necessary to take down every part in order to clean.

What can I use instead of a blackout blind?

As mentioned earlier, black out curtains are an excellent and easy way to block out light. Blackout curtains can be plain, patterned, textured, minimalist, designer and more. You can get designer blackout curtains, mid range blackout curtains and cheap blackout curtains. As long as black out or block out is in the name, then they will do the job.

Types of blackout curtains

How do I make my curtains blackout?

If you’re very much attached to the curtains in your bedroom and are very hesitant to switch things up, don’t worry. Blackout linings are available, and very simple to add to your existing curtains. Blackout linings come in lots of shapes and sizes, and easily fit onto your eyelet curtains or pencil pleat curtains. Check out our blogs for more details on blackout linings and how to attach them, along with measuring your curtains for windows.

Are blackout curtains worth it?

100%. Black out curtains have changed my life. When it comes to beauty sleep, I need it, and not being woken up 3 hours before my alarm really helps me feel recharged and ready for the day. It is how to get a more restful nights sleep, and a great investment indeed.

Check out our blackout curtains and blinds here

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Now, I don’t usually do this, but I am offering you a 6% discount code on the Relyon pillows. We have never done discount codes for Relyon pillows, or discount codes for Dunlopillo pillows. Why not just put the pillows on sale? Well, if you look, they are on sale! I am offering you, our customers, an EXTRA 6% off. Scroll to the bottom of the page to find our discount code for pillows.

Why do we have pillows?

Pillows have been around for thousands of years, with the earliest documented use in around 7000 BC in early Mesopotamia; which spans modern day Iran, Syria, and Turkey. Pillows back then were made of stone and used only by the wealthy to avoid insects crawling in their ears. The more pillows you owned, the more wealth you could show off. Nowadays, pillows are more of a bedroom staple than a luxury (however, I still manage to be surprised when told someone uses more than 2 pillows!).

How do you know which pillow type to choose?

There is no one size fits all for pillow types, especially when there is such a wide range on the market. Choosing a pillow can be a very personal experience for some people; in fact many people will take their pillows from home when staying in hotels, or when travelling. If you think about the average person sleeping for 8 hours a night, that’s a massive one third of our lives we spend sleeping. That’s a lot of time we spend using pillows. Personally, I think it is very important to choose a pillow that not only gives you a good night’s sleep, but helps you feel refreshed in the morning. Pillows come in a wide range of thicknesses, depending on filling type and filling density. Often the age of the pillow has an effect of the integrity of its structure.

What are pillows made of?

Pillows come in all different shapes and sizes. The main property which can be the deal maker, or the deal breaker: is the filling of the pillow. All fillings have different attributes, and can require a bit of research to fully understand which pillow filling is best for you. The most popular types in the UK are:

• Down pillows (filled with soft underbelly feathers from geese and ducks)
• Down alternative pillows (filled with hypoallergenic microfibres such as polyester)
• Feather pillows (filled with top feathers from geese and ducks)
• Latex pillows (filled with synthetic or natual latex)

The filling is then sealed within linen (usually polyester or cotton), and some pillows even come with a removeable pillowcase.

Which pillow is best for me?

When looking to purchase a pillow, often the brand is a main factor in the quality and durability. Cheap own-brand pillows might be a safe bet at first, but they often lose shape and become uncomfortable after only a couple of years. Pillows are an investment not to be taken lightly. Choosing the right pillow has a huge impact on how you sleep, and therefore how you feel while you are awake. So called “high-end” pillows are worth the expenditure: they are comfortable, durable and often come with warranties. For years, I used the Dunlopillo Super Comfort, and my neck and back definitely thanked me for it. This is a 100% natural latex pillow, and loved by thousands across Europe. When it came to replacing my pillow, that’s when I heard the news. My beloved pillow had been discontinued. How could I choose a new pillow? How would I know which pillow to buy? Where can I find a pillow similar to my Dunlopillo? After doing a bit of digging: I finally discovered that although Dunlopillo pillows are discontinued, they have merely gone through a rebrand. Enter: Relyon pillows.

How do Relyon pillows compare to Dunlopillo pillows?

The new Relyon pillows are made in the same factory, using the same materials to the same specification as the Dunlopillo pillows. Having tried and tested one, I can confirm: they are indistinguishable! Just like the Dunlopillo Super Comfort, the Relyon Superior Comfort Deep is made from high quality material 100% natural latex, with a 100% cotton removeable pillow case. The latex in the pillow moulds to your head and neck due to its responsive surface. This means your head and neck are well supported, and allows you to enjoy the perfect nights sleep. This pillow is ideal for side-sleepers (like me!). If you tend to sleep on your back or front, the Relyon Superior Comfort Slim would be better suited to your needs. This is the rebranded Dunlopillo Serenity Deluxe, and once again, indistinguishable from the original.

Four reasons why you need a Relyon latex pillow

1. Durability – although latex pillows can be expensive, its durable properties mean they are resilient and long lasting; providing an excellent long-term investment in your sleep. After all you do spend approximately one third of your life sleeping! Since latex is extremely dense it can hold its shape for years without needing ‘plumping’ offering you long lasting and maintainable comfort.

2. Breathability – The unique open cell structure of the latex means it is naturally breathable. It does not have the associated heat issues of many foams. The microscopic air bubbles promote constant air circulation. Your natural movement throughout the night helps to ventilate the pillow, keeping your head and neck at a comfortable temperature.

3. Hypo-allergenicity – With anti-allergenic properties, which keep the pillow hygienic and the unique manufacturing process; the characteristics of natural latex are able to be embodied within these latex pillows. This helps to provide a sleeping surface which is inherently dust-mite resistant; beneficial for allergy sufferers and for those who suffer from hay fever, asthma and respiratory problems.

4. Comfort – Through its elasticity the latex offers ‘progressive comfort’. This means the pillow will cushion and adjust to your movements throughout the night. Its shape immediately recovers once pressure is removed so that your sleep is never disrupted.

So, how do you choose the best pillow for you?

Hopefully this blog will give you an insight into the different kinds of pillows available on the market, and help you make a decision on which pillows to buy for you. Ask around: find out what kind of pillows your friends have, and whether they rate them, go to department stores and have a feel of the pillows on display. There is no definite way or process to find the perfect pillow for you. Although I recommend the Relyon Latex pillows to everyone I know, people like my mother, have always, and will always, use feather pillows. If you haven’t tried a latex pillow, why not try something new today? Your neck and back might just thank you.

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Summer is in full swing and even breaking records this year in the UK and whilst many of us love the sun and the warm weather can render sleeping in hot summer nights a difficult task. With recent heat waves pushing summer temperatures to heights of 38 degrees in some parts of the country we at HomeSpace Direct recognise that this can be one of the hardest times to get a good night’s sleep and have compiled some basic tips on how to ensure you still get the optimum level of sleep and keep cool this summer.

1) Regulate the temperature of your bedroom

It may seem obvious to keep your bedroom as cool as possible but some methods of doing so may not be completely self explanatory; if your bedroom is positioned on the side of your house that receives the most sun consider leaving the curtains or blinds drawn throughout the day to block out the heat. This can even apply to keeping your windows shut to keep out hot air but make sure to open up the windows before going to bed for a while to let air in. Black-out and thermal curtain sets can also help to block out the sun.

2) Use the right bedding

Using thinner sheets and taking your duvet out of your duvet cover are good ways to reduce heat in bed. Having a winter and a summer bedding set is a great idea to control your temperature at night.

Cotton is also much cooler and more breathable than manmade fabrics and purchasing high quality cotton bedding will make the difference. Look for cotton with a low thread count as that will make the most breathable bedding. Stay away from polyester bedding – this makes you hot at the best of times, and really no good on hot nights.

3) Stay hydrated

Dehydration can be a big issue in weather this hot so it’s always a good idea to drink a lot of water throughout the day whilst being careful not to drink too much approaching bedtime so as to avoid waking up for the toilet during the night.

Drinking a lot doesn’t mean drink anything though; drinking large amounts of soft drinks could lead to a high caffeine intake resulting in trouble sleeping. Drinking more alcohol (as many of us do when the weather gets nice) is also not considered a good idea; whilst it can help us fall asleep initially it often results in waking up in the middle of the night and generally worse sleep. Both Caffeine and alcohol increase dehydration and that can be a leading cause of insomnia.

4) Keep to the same routine

Whilst a quick nap in the sun might seem relaxing, interrupting your sleep pattern can be detrimental to your sleep at night; having a regulated sleep pattern can help sleep in general.  Try to go to bed at the same time each night and wake up at the same time each morning.

5) Things you can use to cool down

Using a fan to keep cool

Utilizing fans can be a great way of keeping your room cool, make sure the door or even windows are open to allow for airflow and if this isn’t enough placing a tray of ice cubes in front of the fan to cool the air blown around the room works like DIY air conditioning.

If you struggle to sleep with the sound of a fan, taking a cool or lukewarm bath/ shower before bed can help.  Don’t take hot baths/showers as this raises body temperature.

Using cool water to cool you down

Using a water spray on your face and body can help cool you down and is useful to keep by the side of your bed.

Applying wet cloths to the skin or wearing wristbands soaked in cool water is a good way to cool down, as well as soaking your feet in cool or lukewarm water before getting in bed; heat is lost quicker through your extremities (feet and head) and wetting your hair can also help. In a similar way you could try using a hot water bottle filled with cold water and pressing it against pulse points (neck, wrists, back of the knees and ankles). A tied off sock filled with rice and placed in the freezer can also be used as a DIY solution if you don’t own a hot water bottle. You could even try putting bed sheets in a plastic bag and placing them in the freezer for a short amount of time to make your whole bed ice cool.

Dampening sheets slightly before getting in bed can keep you cooler initially and help you get to sleep although some research suggests adding liquid to your bed in this way or by putting your sheets in the freezer can mean the liquid will warm up through the night and cause uncomfortable heat.

6) Turn off plug sockets

You’d be surprised how much heat a plug socket can produce, try turning these off all around your house particularly where you sleep and try not to keep too many electronic devices running or charging either.

7) Keep lights off to keep cool

Keeping lights out in your house may seem an obvious way to avoid unnecessary heat but it is an easy tip to forget and every little helps when trying to maintain a lower temperature in your house.

8) Pyjamas

Wearing fewer clothes is not necessarily a better idea in high temperatures and high quality but loose fitting cotton pyjamas are best advised as these help to soak up sweat rather than leaving it on the body.

9) Eat cooler foods

Apart from it not being a good idea to use your oven too excessively when your house is too warm what you are eating may seem irrelevant to how warm you are. Contrary to this, cooler room temperature meals like salads are more advisable with spicy foods and steaks being a bad idea. In fact vegetarian meals in general should be considered as the body produces more heat after eating meats than fruit and vegetables.

10) Sleep downstairs

Heat rises so if all else fails and none of these tips make the heat any less bearable you could try sleeping downstairs as this should be the cooler part of your house.

Though here in Britain heat waves are rare the lack of air conditioning can make sleeping particularly punishing in the humid heat. Don’t be caught out and tired all day and try some of these tips to make sure you get a healthy 8 hours sleep.

If none of this helps the British weather is sure to return to its usual grey self and enable you to catch up on that much needed sleep soon.

The post 10 Tips for Sleeping in a Hot Summer’s Night appeared first on HomeSpace Direct.

“Sleep is the best meditation” – Dalai Lama

The 15th of March is world sleep day; an annual day aimed at raising awareness of sleep related issues including medicine, education, social aspects and driving as well as the importance of sleep. Some conditions we focus on for world sleep day and that cause a loss of sleep are:

Insomnia – Can cause difficulty falling asleep, waking up often during the night, generally unrefreshing sleep, waking up too early in the morning and having trouble getting back to sleep.

Sleep apnea – A sleep disorder that occurs when the persons breathing is interrupted; There are two types of sleep apnea: Obstructive sleep apnea which is caused by the blockage of the airway and Central sleep apnea, a less common variant of the disorder where the brain fails to tell the body to breathe. Symptoms of these can be snoring and gasping for air during sleep.

Restless legs syndrome – Causes the sufferer discomfort in the legs and a strong urge to move them and can often occur during the evenings making it particularly hard to sleep.

Narcolepsy– Narcolepsy is a neurological disorder of sleep regulation where the sufferer can experience excessive tiredness in the day and even uncontrollable episodes of falling asleep.

Kleine Levin syndrome – sufferers of this disorder can sleep for up to 20 hours a day, for several weeks

Night sweats– these are caused by underlying health conditions such as certain types of cancer, certain infections and can also be a symptom of menopause.

If you suspect you may have any of these sleep disorders the best course of action is to discuss it with your doctor, a sleep diary may help you to inform your doctor fully of your symptoms. If your doctor suspects you may have a sleep condition you may be referred to a sleep clinic where a specialist can carry out a sleep study.

How much sleep should I get?

Over the years specialists are becoming increasingly aware of the benefits of good sleep on our mental and physical health and though we are far from understanding sleep entirely there is no doubt that there are some clear benefits of getting a healthy amount of sleep.  Before thinking about these benefits it’s important to ask; what is a healthy amount of sleep?

We have all heard the supposed 8 hour recommendation but people are much more complex than that and the amount of sleep one needs can vary drastically from person to person. According to studies the average person gets roughly 6.8 hours of sleep per night which for some people can be completely fine but for others can result in overall poorer health. Oversleeping can also prove to be the result of various conditions as well as being linked to the same conditions as not getting enough sleep.

How to improve your sleep

With all this in mind it can be hard to find the right balance though at Homespace Direct we have put together some key tips on how to secure a good night sleep.

Maintaining a consistent sleep pattern – Most specialists agree on the unquestionable benefits of maintaining a healthy sleeping routine. Your body’s internal clock plays a key role in regulating your sleep-wake cycle and tells your body when it’s time to wake up and when to start unwinding in the evening.  An inconsistent sleep schedule can result in drowsiness, memory issues, headaches and a decline in basic cognitive skills.

Meditation – known as a great way to combat insomnia but practiced by many around the world before going to bed to relieve stress as it goes without saying that we sleep much better when we are free from stress.

Exercise – Exercise during the day is a great way to relieve tension and ensure you will sleep better at night, just don’t do too much vigorous exercise directly before bed as it can keep you awake.

No Screens – Bright screens on mobile phones, computers and laptops keep us awake and unable to sleep as well.

Alcohol – Many of us believe alcohol helps us get to sleep as it may do initially but it also prevents us going into deep sleep (REM) and can disrupt your sleep later in the night.

Caffeine – A reduction in caffeine seems an obvious way to help your sleep but many people don’t realise how detrimental drinking tea, coffee, cola’s or eating chocolate during the evening can prove to your sleep; try a warm milky or herbal drink in the evenings and you should notice a big difference

A comfortable sleeping environment – Comfort is extremely important when trying to sleep and bed, mattress, bedding and pillows should always be of importance.

Benefits of getting better sleep.

There are many benefits to following these guidelines for better sleep,here are a few reasons why good sleep helps you feel your best:

Reduced stress – Being tired can cause your brain to produce elevated levels of stress hormones

Improved Memory – Sleep is the perfect time for your brain to organise and store memories and so not getting enough sleep can cause memory loss or forgetfulness

Lowering blood pressure – Lack of sleep can cause high blood pressure resulting in increased risk of cardiovascular conditions or stroke.

Immune system – Healthy sleep allows your body to create extra protein molecules which fight infection.

Weight and appetite – Studies show that poor sleep has a direct impact on an increased appetite and so sleeping well can make it much easier to maintain a healthy weight.

How can we at Homespace Direct help you sleep?

As previously mentioned a comfortable sleeping environment can have a huge impact on the quality of your sleep and this is where we come in. It is vital not to ignore the importance of bedding on your sleep, for example sleeping in a cooler room is said to allow you to fall asleep faster and to sleep deeper so lighter materials should be considered depending on the season/ temperature of your room (Some experts even suggest that sleeping naked can help so maybe even take how you personally sleep into account when choosing lighter or hotter duvets).

In a recent study good sleepers reported prioritising clean sheets as a factor in their sleep and how often you replace your bedding also has an impact on sleep hygiene.

Materials on duvet covers vary in weight and can alter how hot or cool you are as you sleep. Thread count is a basic measure of the fineness of its stitching. It comes in threads per square inch and sleep experts recommend staying in 400-500 thread count range.

Cotton is also considered a superior material and synthetic materials will generally be hotter. At Homespace we offer 100% cotton duvet covers in a plethora of different styles.

Sometimes the only adjustment you need for better sleep is a new pillow. We offer many different Dunlopillo pillows suited to different needs with varying firmness and levels of support. Sometimes the pillow you need can be tailored to your needs.

Whether you favour floral designs, modern, traditional or designer products you can find high quality bedding that will suit your needs in a variety of designs and price ranges this world sleep day here at Homespace Direct.

The post How to get a better night’s sleep – world sleep day appeared first on HomeSpace Direct.

Whilst many factors affect the quality of our sleep, below are four easy things to try, which may help.

Light

The hormone Melatonin (a sleep inducing hormone) is suppressed by light. So, cutting out light and sleeping in darkness, will really help. Fitting black out curtains or blinds, cuts out a lot of light, but light can still get in around the edges and the tops,  so you often find that you need both. However, this is not a difficult task, and anyone should be able to fit them, with a bit of DIY knowledge.

Colours

Although it may sound a bit unlikely, past surveys have found that your wall colour can affect your sleep.  Blue is thought to be the best colour to induce sleep, followed by yellow which in general has a more relaxing feel to it. Green, silver and orange are also said to be good colours for bedrooms.

Feng Shui

Feng Shui focuses on creating harmony in rooms. Where are mirror is placed in relation to the bed,  where the bed is placed in relation to a window, colours and general placements of objects, all play a part in either creating or disturbing the “balance” of a room.

Bedding material

Sleeping at the right temperature is crucial to a restful sleep. Too cold or too warm will both result in an uncomfortable night. Ideal sleep temperature is around 17 degrees Celsius, so make sure your bedroom is heated and or ventilated correctly. Your bedding also has to be breathable to ensure any perspiration is quickly dissipated.  Wool products (eg duvets, blankets and under blankets) tend to be far more breathable the feather and down products.  Cotton covered bedding, including duvet covers are also naturally breathable, whereas material s like polyester and polyester microfiber offer very little breathability and can make for a very uncomfortable night, both in the cold and warm.

The post Help me get a better nights sleep … please. appeared first on HomeSpace Direct.

There are few better times to reflect on this difference in temperature than when you’re tucked up in bed, listening to the rattle of your teeth and watching your breath turn to fog. Naturally, you could blast the heating all night long – but then you’d be spending an unpleasant amount of money.

Fortunately, warmth and comfort can be achieved via decidedly more efficient means. Let’s take a look at some of the ways in which you can keep warm in your bed – even when the temperature in the house is at near-arctic levels.

Duvet Covers

It’s hardly ground-breaking science to say that the more insulating material you have wrapped around you, the warmer you’ll be. This is something that was obvious even to our cave-dwelling ancestors. It’s a principle well understood by a wide variety of modern animals too – from bears to birds to tiny little burrowing beetles.

To apply this premise to the world of duvet covers: thicker quilts offer more warmth. But telling the difference between the different sorts of duvet cover on offer is not quite so straightforward. How does one, at a glance, tell which duvet will offer a warm night’s sleep?

The thermal resistance of a duvet is measured in togs. A tog is equivalent to 0.1m²KW. Or, to put it another way, you can calculate the tog rating of a duvet by multiplying the temperature difference between one side and another by ten when the flow of heat between the two is one watt per square metre.

If that sounds overly complex, then don’t worry – the precise science behind the number is not terribly important when compared with how the quilt cover feels to you. As a general guideline, a 3-tog quilt will be extremely lightweight, while a 14-tog quilt will be extremely thick and warm. For the best results, be sure to go into a shop and try the quilt out for yourself!

Blankets

Even if you’ve got the heaviest quilt cover available, you might feel that you occasionally need a little bit more cover. In such instances, you’ll find that an extra blanket comes in extremely handy.

Blankets, like quilts, come in a variety of different shapes, sizes and consistencies. Unlike quilts, however, blankets vary a great deal more in thickness, size and consistency, and there’s no real way of knowing exactly what you’re getting unless you feel the blanket for yourself.

Blankets are useful as they offer a little bit of flexibility. If you feel that you want to go for a slightly thinner quilt, then you’ll be able to change a little earlier and use the blanket to make small adjustments. And, if your significant other has slightly different thermal requirements, you can allow one side of the bed to be slightly toastier than the other. You can even use your blanket or throw to keep yourself warm when you’re not in bed – making the blanket an eminently useful and flexible piece of heat-preserving equipment.

Hot Water Bottles

Of course, no matter how thick your quilt and blankets are, they are not going to be able to retain heat if there’s no heat to retain. If you’re not in the bed, then you’re not going to provide that heat. If you’ve ever gotten into bed to find that the sheets are freezing cold, then you’ll be familiar with the problem – your bed takes a little while to properly warm up.

If you’re looking for a little extra piece of heat to help you get your bed up to temperature quickly, then a hot water bottle can prove an effective solution. It consists of a rubber package, which you can fill with boiling water. Suffice to say, when you do this the rubber will quickly become scalding hot – which is why your hot water bottle comes in its own insulating cushioned package!

If you’d prefer, there are alternative devices which perform a similar function. For example, you might consider a wheat bag, which are a popular means of soothing aches and pains, and even come in aromatic varieties. Simply heat your bag up in the microwave, place it into its insulating package and enjoy a cosy night’s sleep. That said, it’s worth a word of warning – if you leave these in the microwave for too long, and place it under your covers, the result can be that it continues to heat up and eventually catches fire!

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You may even be the type to say, I go to bed early, sleep till the alarm goes off, yet I’m still tired! You may well be sleeping, but is the quality of sleep you are getting good enough? Just like most things in life, it’s all about quality, not quantity.

Sleep Deprivation

Have you ever wondered why some people can get by on very little amounts of sleep, yet others need at least 10 hours before they feel refreshed? There is a myth that the perfect amount of time for sleep is 8 hours. This is wrong however, as everyone is different and their bodies have different demands and needs.

For example, person A needs only 4 hours of sleep a night to feel refreshed, anymore and they can begin to feel overtired. This can lead you to believe that you are still tired, when you are in fact getting more rest than your body requires.

In contrast to this, person B may need 10 hours of sleep to feel refreshed. Anything less would leave them feeling like they have had a bad night’s sleep.

The average person sleeps 6.9 hours a night. Fine for some, but for others it isn’t enough. Not having enough sleep can lead to sleep deprivation, which can also lead to a lot of health related problems.

Did you know if you are sleep deprived you are at a higher risk of developing type 2 Diabetes, this is because a lack of sleep can result in higher blood pressure, a larger appetite which leads to obesity – a leading cause of type 2 diabetes.

You are also more likely to be slower in reaction times, making everyday tasks not only more difficult but also potentially dangerous. For example, driving tired is a major contributing factor in car accidents, if not more so than driving drunk. Essentially the brain is as slow in each scenario. So remember, driving tired can be just as dangerous as drink driving. Securing better sleep patterns and routines is crucial to a healthier and safer lifestyle.

Sleep Related Disorders

A lack of sleep can result in an array of different disorders that can affect you both during the day and at night. These are listed below:

• Night sweats– these are caused by underlying health conditions such as certain types of cancer, certain infections and can also be a symptom of menopause.
• Hypersomnia – excessive daytime sleepiness that may be a result of narcolepsy, but can also be caused by being overweight and drug or alcohol use.
• Kleine Levin syndrome- suffers of this disorder can sleep for up to 20 hours a day, for several weeks!
• Narcolepsy– Sufferers fall asleep during the day at random intervals. There is no warning, they could be doing any task, even just talking and they wcan fall asleep.
• Insomnia – one of the most common sleep disorders. There is a large market for sleeping pills to help insomniacs get a better night sleep. This disorder is not being able to sleep no matter how tired you are. Often it’s due to stress during the day. Other times it could be hinting at a more serious mental health condition such as depression or anxiety.
• Periodic Limb Movement Disorder – limbs move about whilst we are sleeping. This in itself isn’t particularly dangerous, though it could be problematic if you share a bed with someone.

Sleep Apnoea

One of the most frightening conditions that can affect sleep is known as sleep apnoea. This is when you temporarily stop breathing whilst asleep. This condition is becoming more common as it mainly affects people who are overweight and have poor diet. If you are tired during the day and you believe you are getting plenty of sleep, then it might be worth checking out with a doctor to see if you have this condition.

There are things available to help you if you suffer from this condition. The most common treatment, being the use of a breathing mask whilst sleeping. Of course a good diet and weight loss regimes can also help.

Sufferers can stop breathing from 10-30 seconds up to 400 times a night! A symptom of sleep apnoea is heavy snoring. If left untreated it can lead to stroke. This condition can cause sufferers to lose at least an hour of sleep each night.

Foods That Cause Insomnia

Did you know that certain foods and drinks can cause you to become restless when trying to get to sleep? Some can even lead to insomnia. Better sleep may follow a nutritious meal that avoids these problematic food and drink items. These are listed below:

• Alcohol– whilst alcohol can relax you and make you feel tired, it will prevent you from falling into deep sleep. One of the main reasons for this is, alcohol is a diuretic which means you have to use the bathroom more often. So sleep is broken up by the constant need to urinate.
• Spicy Foods – Right before bed, or even an hour before, spicy foods can cause indigestion, upset stomach and heart burn which will keep you awake for longer.
• Sugar – if you like to have a sweet drink before bed, or eat a snack loaded with sugar, then it might be a good idea to stop. Once you consume sugar, your body craves it more once it has left your system. So you may go to bed feeling tired, but once your body has used up the sugar, you will wake up craving more.
• Chocolate– contains caffeine and as most people know, caffeine is a stimulant so consuming chocolate before bed will cause you to be wide awake. Try to avoid anything that contains caffeine before bed.

Why is Sleep Good for You?

Sleep is good for a number of different reasons, not only does it have health benefits, but a good night’s sleep can improve your mentality and productivity. A good night sleep can reduce stress, improve your memory and help with weight loss.

It is also good for helping you heal faster which is why doctors recommend plenty of rest when you are ill. An important aspect of getting enough sleep is also the fact that people who get the right amount of sleep for themselves are less likely to suffer from heart disease, cancer and type 2 diabetes.

You will also notice that your reaction times are much faster and you are far more alert than someone who is tired.

How to Have a Better Quality of Sleep

Here are a few handy hints on how to get more out of sleeping.

• Having a bath before bed can help relaxation
• If you are over-thinking things or have a lot on your mind, consider buying a diary, to write down all your thoughts so you can look at them when you feel refreshed. Studies have shown that writing something down that is bothering you can help alleviate stress that the problem may be causing. It is essentially the same as telling someone your issues.
• Keep phones, TV and other technology out of the bedroom. Who hasn’t been browsing their phone aimlessly only to realise it is nearly time to wake up?
• If you like a hot drink before bed, try a herbal tea. These are caffeine free and many are made to help the body relax before bed.
• Exercise can be good at helping you feel tired; however make sure to do any exercise during the day as just before bed might make you feel more awake.
• Keep pets and children out of the bedroom. You may think having them there won’t affect much however, having your child or pet in the bed can cause you to become restless. Everyone and everything should have their own place of rest. Your bedroom is for you. Your children (if you have any) have their own room and pets should have their own bed too.
• A snack before bed is fine, however choose something light such as a yoghurt as snacks with heavy carbs, such as a biscuit or crisps, can lie heavy on your stomach and takes the body longer to digest, therefore keeping you awake for longer.

Am I Too Old for a Nap?

The simple and most clear answer to this question is no. if you feel like a nap will do you good, then go for it. No one is ever too old to have a nap. Spain takes napping very seriously even going as far as closing shops and businesses for a couple of hours in the day so people can nap. This is called a siesta.

Having a nap can give you a much needed energy boost to get you through the day. Studies have also shown that a nap can improve productivity by 30% and can lower the risk of a work related accident.

In addition to this, a nap can reduce stress and therefore cut the risk of heart disease by up to 34%! Many well-known people loved to nap too. These include:

• Einstein would sleep in a chair with a pencil in his hand. When the pencil dropped he woke up.
• Brahms, famous composer, in particular for Brahms lullaby. Found inspiration for his music when he had naps at his piano.
• Napoleon slept on his horse between battles.
• President Bill Clinton would nap in office to deal with the stress of the job.

If these famous names can afford to have a nap during the day to supplement their sleep at night, then anyone can!

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