Sleeplessness / Insomnia – Five Top Tips to Better Sleep
Here at White Cloud, we know that sleep is vital for physical and mental wellbeing and are often asked for advice, so here are our five top tips for achieving a better night’s sleep and reduce sleeplessness:
- Keep your bedroom cool – have a window open if necessary
- Maintain a particular routine and try to be in bed at a regular time
- Make time to read- few people can get to sleep straightaway- it is a great way of reducing stress
- Try to avoid leaving lights on- even low level lighting will severely affect the ability to sleep well
- Choose the best bedding you can afford- you will have years of comfort and you will soon forget the initial cost- and in fact you will be pleased you made the investment. Life is often full of regrets for those things we didn’t buy, rather than those we did …
Sleeplessness / Insomnia – How to spot the signs
Sleepiness is largely subjective but doctors do have a useful screening tool – the Epworth Sleepiness Scale – that can be used to gauge whether it is excessive or not. Ask yourself how likely you are to doze off in the following situations. Score 0 for never, 1 for occasionally, 2 for often and 3 for most of the time:
– Sitting and reading
– Watching TV
– Sitting in a public place such as a theatre or a meeting
– As a passenger in a car for an hour without a break
– Lying down in the afternoon
– Sitting and talking to someone
– Sitting quietly after an alcohol-free lunch
– In a traffic jam in a car, stopped for a few minutes.
A score of more than 10 suggests that you are not getting enough sleep or that you have poor-quality sleep caused by some form of sleep disorder (such as heavy snoring). You should consult your GP. If you are not drowsy then you are almost certainly getting enough sleep, no matter what you think.
Sleep Better with Wool – Sleeping comfort study 2005
The keys results of helping with sleep and sleeplessness are:
- Thermal imaging was used to to prove that wool is the best for keeping you ‘warm’ in the cold and ‘comfortably warm’ in warmer conditions which resulted in less sleeplessness
- The ideal sleep conditions to reduce sleeplessness is between 34 and 35 degrees C
- Wool bedding products have been proven to help you sleep better and reduce sleeplessness
- Wool breathes more naturally than synthetic products ensuring that the body stays at a more even temperature to reduce sleeplessness
- Wool bedding increases the duration of REM (Rapid Eye Movement) sleep, where the sleeper is totally relaxed and most dreaming happens
- the body gets to a comfortable sleeping temperature more quickly and for longer, thus reducing sleeplessness
- A pure wool duvet with 500 gsm wool filling was ranked warmest in the 24 degrees C environment as expected. The lightweight pure wool duvets will 250 gsm pure wool filling proved the most popular with the testers. In these conditions most of the products were considered too warm and that is one of the reasons White Cloud produces 200 gsm Summer weight duvets.
- Interaction with relative humidity between body temperature and bedroom temperature is one of the most significant variables in the sleep equation.
- The ideal temperature range for effective sleep for the bedroom is between 16 degrees C and 20 degrees C.
- the micro climate of your bed and bedding e.g. sheets, pillows, blankets, duvets and mattresses has a strong impact on the quality and length of sleep.
- White Cloud products are specifically designed to aid better sleep and reduce sleeplessness by improving the micro climate that your are in. Cotton sheets and wool pillows and wool underblankets create the best sleep system.
- The test showed that people actually sleep longer when the room temperature is is lower than 16 degrees C and sleep less when the temperature is above 21 degrees C.
- Wool duvets breathe more naturally than synthetic or feather products
- Wool bedding facilitates a more comfortable body temperature – the body gets to a comfortable sleeping temperature more quickly and stays there for longer which reduces sleeplessness
- This all adds up to a better night’s sleep and assists in reducing sleeplessness