A Guide to the Perfect Sleep

We all dream of that perfect night’s sleep, the sense of drifting away into a state of tranquillity, entering a deep sleep where we wake not a minute earlier than the sound of our alarm clock. Often the reality is not the same, and sometimes we can spend many nights tossing and turning.

With Sleep Awareness Week taking place between the 8th-14th March, we thought this was the perfect time to raise awareness of the important, yet often taken for granted, the element of our daily routine! According to research from Raconteur, only an astonishing 10% of adults globally can say they sleep extremely well which leaves the question as to why?

The quality of your sleep plays a major role in ensuring that you are both physically and mentally healthy. It can even be considered as just as, or even more important than regular exercise and a healthy diet. With benefits including reducing stress, improving memory, making you more alert and keeping your heart healthy, it is more important than ever to ensure a sufficient night’s rest.

If you suffer from a poor quality of sleep, you can make several lifestyle changes to help achieve that dreamy snooze.

Tip 1: Increase Bright Light Exposure During the Day

Did you know our bodies have a natural time-keeping clock known as our circadian rhythm? This affects our brain, body and hormones telling our body when it’s time to sleep. By exposing yourself to natural sunlight or bright light during the day this helps to keep our circadian rhythm healthy and in tune.

Tip 2: Reduce Blue Light Exposure in the Evening

On the flip side, night-time light exposure has a negative effect by tricking our body into thinking it is still daytime. This reduces hormones like melatonin which helps us to relax and achieve a restful night’s sleep. We are all guilty of using our electronic devices before bedtime, but this is proven to make it harder for us to wind down. Devices such as our phones, tablets and TV emit ‘blue light’ which activates the brain causing us to feel more awake.

Swap electronics in the last hour before bed for a calming activity such as reading.

Tip 3: Use a Pillow Spray  

There may be some people who are sceptical of pillow sprays, but many swear by these to help them drift away that little bit easier! Particularly when infused with a calming aromatherapy ingredient such as Lavender. Research has shown that lavender can relieve the feeling of stress, slow the heartbeat and relax muscles, the ideal trio before falling to sleep. Widely recognized as a natural sleep aid, a Lavender pillow mist can solve wonders for those restless nights.

For those losing sleep due to daily stresses, why not take time to unwind at The Spa at Bedford Lodge Hotel? Our treatments leave guests in a state of relaxation and feeling soothed of any aches, pains or worries, later having a positive impact on their sleeping ritual.

One of my favourite treatments is the Lavender Floatation which mimics the feeling of effortlessly floating in water. Simulating complete zero-gravity, this allows the body to experience complete weightlessness and encourages the mind and body to drift away into a transcendent state. By isolating the mind from the body, Dry Floatation removes guests from any physical stimuli and in turn creates the perfect environment to fall into deep relaxation – dreamy!

If you’re struggling with lack of sleep, try these lifestyle tips or visit our website where one of our treatments may be able to help!


Rebecca x