A little consideration goes a long way when designing the perfect space to rest and revive tired minds and bodies. Three sleep experts share their top tips for getting a good night’s sleep so you can wake up feeling fresh and rejuvenated.
JAMIE JESSUP & NAOMI RICHARDS, SUNDAYS, LOUNGEWEAR
Wind down as early as possible by taking a shower or having a bath. It’s so easy to spend an evening on email but it’s crucial to switch off and enjoy the down time at home or when traveling. A silk eye mask is a big part of the switch off. Silk is non-drying so you wake up feeling fresh and well rested. Always remove makeup, no matter how tired you are or how many martinis have been sipped! Some desert island discs and freshly washed bed linen make for pure bliss; if it’s the weekend a candle is a must. We are sensory driven and these things really help with the relaxation and setting the ideal atmosphere of the room.
LISA SANFILIPPO, SUPER SLEEP YOGA
Embrace the 3pm slump by powering down when you’re tired. Sit comfortably, close your eyes, and focus on the sensation (temperature, texture, feeling) of the breath inside your nose. Don’t try to control your breath but observe it. Allow thoughts to pop up and regress. Do this for 10 minutes every afternoon and it not only gets easier, but becomes more effective as you learn to respond to the rest time. This breath meditation boosts your energy and productivity, so you actually sleep better at night. You’ll retrain your brain and body to follow the tiredness cue with rest or sleep rather than a stress response.
MARYANNE TAYLOR, THE SLEEP WORKS
Maintain a consistent daily schedule. Getting up and going to bed at roughly the same time every day helps set your body clock, making it easier for the sleep hormone, melatonin, to be produced at the right times. Switch off the electronics. Exposure to blue light emitted from screens (TV’s, computers, laptops, smart phones and tablets) ‘fools’ the brain into staying awake. Avoid caffeine after 1pm – including coffee, tea, fizzy drinks, chocolate. Eat a light, low carbohydrate dinner and avoid or reduce alcohol consumption in the evening. It disrupts sleep patterns, and increases snoring and sleep apnea.