There’s a fine art to getting a good night’s sleep: here’s how

a good sleep

Sleep can elude us for many reasons – stress, family, social lives, work, the pandemic, and for us women going through perimenopause and menopause, a good night’s sleep is extremely hard to come by.

It affects us mentally and physically. A good night’s sleep is imperative.

To help you get the rest you need, we’ve put together a few top tips with the help of the sleep experts at Ecosa.

Life on repeat

Rolling with a routine isn’t just the stuff of newborns – having your own wind-down regimen is an ideal way to create a more structured bedtime. We all have our creature comforts, whether it’s a hot bath with your favourite aromatherapy oils (think lavender or vanilla – both are renowned for their calming properties), brewing the perfect cup of sleepy tea or slipping into your comfiest pyjamas and laying down with a lavender-scented eye pillow – your body will recognise the familiarity of a routine and begin to respond accordingly.

Creating a peace space is imperative to getting a good nights sleep, and the correct bedding and mattress is important too

Create a peaceful space

Your bedroom environment is vital to how you sleep. Restful influences such as diffusers with gentle scents, quality linens and bedding all make a difference to your bedtime
experience. Investing in blackout curtains can be a game-changer, as sleeping in a lighted room can disrupt your sleep and sleep rhythms. And as much as you love them, it can be a good idea banish your furry friends from the bedroom too. Their restless night time habits can be a surefire way to interrupt quality sleep. And for true babes-in-arms’ sleep habits, install a white noise app – the perfect way to zone out into a state of slumber.

Ban the blue light

That’s right, step away from your digital friends come bedtime. Screens have become an
integral part of our lives, but a digital detox is an effective way to calm the mind and clear
mental clutter necessary to relax into sleep. By removing your phone from your reach, you’ll also nix any temptation to check emails or scroll your favourite social media accounts. Science supports removing blue light from the bedroom too – as night falls, our bodies start to produce melatonin, which tells our body to get tired and go to sleep. Blue light from screens such as laptops, phones, iPads actually inhibit melatonin production, which means less sleep, and reduced quality of sleep.

Have a glass of herbal tea instead of a coffee

Healthy Habits

Creating good sleep habits is imperative. Going to bed at the same time each night and waking at the same time each morning will help. Try to avoid alcohol and caffeine (especially if you are having constant trouble sleeping), dim household lights before bed, listen to soothing music, read, or meditate. Simple changes can make a big difference.

Comfort is key

A good night’s sleep is essential to our everyday health and wellbeing – yet waking up feeling refreshed and ready to start the day can often be the exception not the rule! New
research from mattress retailer Ecosa found that as we age, we tend to move away from sleeping in positions such as on our back, stomach and freestyle (a variation in sleep position) in favour of sleeping on our side. Ecosa’s Ringo Chan says understanding your sleep position is important as it can be associated with a wide range of health concerns. You can remedy this by sleeping on your back. A good mattress is imperative. Ecosa is dedicated to helping you have a great night’s sleep.