I’m a sleep expert – here’s how to get quality snooze wherever you are this New Year
GETTING to sleep can be difficult at the best of times.
But throw in an old airbed or your mate’s battered sofa, and you might struggle to get the snooze you need.
Over the Christmas and New Year period, it might feel like you never get to sleep in your own bed.
You might be visiting family or staying with friends, which might mean you’re waking up grumpy and with a sore back.
Sleep expert, Alison Jones said there are ways you can make yourself more at home.
She explained that with a little bit of planning ahead, it’s easy to be comfy, or to make your spare room a sanctuary for any sleep deprived guests.
1. White noise
If you struggle to sleep, you could invest in a white noise machine or app, Alison recommends.
“White noise can be hugely useful in helping guests get a good night’s sleep by masking infrequent sounds with a constant (but relaxing) noise background, helping to ensure an undisturbed rest,” she said.
2. Lavender
Not only is lavender a delightful scent, but Alison said it can also help you relax into slumber.
The expert, who works with mattress company Sealy suggested putting one or two drops of lavender oil on your pillow (or sofa cushion) depending on where you’re laying your head.
“Soothing smells like lavender and eucalyptus promotes relaxation and provides cues for sleep, helping guests to have a longer and better-quality night’s sleep.
“Help them unwind and let go of the stresses of Christmas with some lavender scents and candles,” Alison said.
3. Temperature
When it comes to sleep, temperature is an important thing to monitor as our body uses temperature to set our circadian rhythm (internal sleep clock).
Alison said that if you’re having people over, you need to make it easy for them to keep warm (or cool) by providing blankets, heaters or cool flannels.
She added: “Ensure they have easy access to a shower and fresh towels in case they want to take a warm or cool shower before bed.
“It is advised to keep showers before bed short (5-15 minutes), and at the right temperature – less than 40°C.
“This will help them to regulate their sleep climate to ensure a quality night’s rest.”
4. Positive thoughts
Often worries, emotions and thoughts from the day may keep you from falling asleep.
To aid this, consider ways that you can practice mindfulness before bed.
Alison suggests taking a pen and paper with you to journal or to download a meditation app or even have some relaxing music on your phone.
She said: “Mindfulness includes techniques to divert your mind to positive thoughts through focus and meditation, subsequently helping them to drift off easier.”
5. Mattress selection
If you’re sofa hopping, you don’t have much choice when it comes to your mattress.
But Alison said if you’re having guests stay over, a comfortable mattress can make all the difference.
“The bed needs to be inviting – a mattress that is comfortable and supportive is essential for providing guests with a peaceful sleeping environment that will leave them feeling well-rested the next day.
“There’s not a one-size-fits-all approach to buying a mattress as everyone’s individual needs are different, so when buying for a guest bedroom it is advised to opt for medium firmness.
“Keep a look out for mattresses with deep down support, specifically in the centre third, as this will prevent the mattress sagging as guests sleep on it over time,” she suggested.