Share your sleep tips

[scbir1]

Share Good night sleep tips

We believe in the power of sleep. Getting the right amount of quality shut-eye is vital if you’re to be at your best the following day. Sleep quality can be affected by lots of different things.

Share with us your top tips on how you get a good night sleep.  Hit ‘reply’ at the bottom of this post to share your photos and stories.

Please find detail of the competition winner here 

[Sian]

I love my room to be cool at night! so keep a window open even in winter.  I also listen to a mediation app which helps me get into a deep sleep

[scbir1]

@Sian Meditation is a great way to relax your mind before sleep!

[LokiP]

I may have mentioned before  😉 that i have moved into a new house ... but i have a whole thing whereby there are no devices in my bedroom so you dont get that blue light that they always talk about ... so my laptop stays out of the room and i have my NORDMÄRKE (Wireless charger)  in the kitchen and i bought an old school alarm clock ... although not from IKEA ... do they even sell those old analogue ones???

[scbir1]

Great suggestion @LokiP  technology affects the brain, stimulating your mind and making it harder to fall asleep. Sounds and blinking lights can cause unwanted awakenings when sleeping next to electronics. 😂

[Ikea_1Fan]

Have the window open slightly,  have some music playing that is calming and relaxing to help you drift off to sleep 

[scbir1]

@Ikea_1Fan thanks for the tip! Ventilation in a room can reduce carbon dioxide levels and help you sleep more soundly. It might be as important as room temperature.

[Sc79]

I have a weight blanket that I put on my bed every night as it helps me have a deep sleep.  If it was not so heavy I would take it with me when travelling too! ODONVIDE (Weighted blanket, 10 kg, 2.5 TOG) 

[scbir1]

Thanks  @Sc79 the pressure from weighted blankets prepares your body for rest by calming your heart rate and breathing, they help your body to calm down enough to get the sleep it needs so you can wake up feeling refreshed.

[LokiP]

That is a great shout  @Sc79  with the blanket - that along with KLUBBSPORRE (Ergonomic pillow, side/back sleeper) pillow (my absolute fav)  😉

[Siobzilla]

I use a lovely lavender spray on my pillow to help relax. I also make sure that I put my phone on the other side of the room to my bed, that way I’m not tempted to start scrolling before bedtime instead of sleeping! 

[scbir1]

@Siobzilla this sounds lovely.  Lavender essential oil is a proven, gentle way to fall into a relaxing sleep. It can be used in a variety of different ways, including putting a few drops on your temples or spraying it on your pillow as pillow mist.

[Tati81]

Fresh air through your bedroom window, fresh linen and a nice podcast or audio book to relax - best way for a good night sleep.

[scbir1]

@Tati81  This is a great one.   if you've got something on your mind that might keep you up at night, listening to a podcast can distract you from your thoughts and help you focus on falling asleep

[Win]

I have non-caffeinated tea in the evening and wind down by reading in bed. Also helps that I have a memory foam pillow (from IKEA, though I think discontinued now - Rölleka).

[scbir1]

@Win A memory foam pillow is a great shout! It can help reduce pressure on your head by spreading the weight more evenly and allowing you to relax. 

[SudhaB]

Being mindful of what you eat and drink in the few hours leading up to going to sleep, for example, not having a rich heavy meal, and limiting caffeinated drinks a few hours before going to sleep, as these may raise your energy levels and alertness rather than relax you.

[scbir1]

@SudhaB Your right, food choices may also affect how well you sleep. Less nutritious foods, such as high sugar or low fibre carbohydrates, may reduce your sleep quality. There are also foods that can help you get better sleep and may break the poor-diet poor-sleep cycle.

[Ldrs96]

I ask Siri to play Pure Meditation

[scbir1]

@Ldrs96 Meditation is a great shout! It increases the natural melatonin levels to help with more restful sleep

[Nana8]

Warm feet and a cool room help.  Also listening to a story told by someone with a soporific voice, for me that's Stephen Fry. 

[scbir1]

@Nana8 I love a cool room too.  Sleeping in a cooler room at night may decrease your body's core temperature quicker, naturally boosting melatonin, the sleep hormone.

[Cezara]

My secret tip for a good night's sleep is… a good routine! Might sound simple but if you have tried to put in place ANY routine - you know it’s not. The bigger the household the more difficult it gets! As the saying goes - small children small problems, big children big... problems…!

In my case it’s just me and my dog (for now, at least!) so I can indulge in what I perfected to be a good sleep routine for me: one hour before bed I have hot shower, followed by a nice cup of tea in bed while reading one of the many books I have on my Malm chest of drawers - until my eyes almost close … For the night, I have a very resilient (like everything from Ikea) alarm clock that I carried with me across countries, thick curtains that keep me cool in the Summer and warm in the Winter plus fairy lights that are on all year round!

Sleep well!

Cezara&Buddy 💤

[scbir1]

@Cezara  Routine is a great tip! By performing the same activities in the same order every night, your brain comes to see those activities as the lead up to sleep. Also a nice cuddle with the Buddy would also help 😍 🐾

[Quinnoa]

It always helps to be consistent, setting a time to sleep and sticking with it helps you fall asleep faster, also spending time away from a screen and reduce the harshness of room lighting an hour before bed, opt for soft lamps rather than a ceiling light, happy sleeping <33

[scbir1]

100% agree, by delaying the release of melatonin, screen time pushes back bedtime and leads to less restful sleep.

[SleepySingle]

I set a podcast to play quietly with a sleep timer set for 15mins. I barely get through 5!

[scbir1]

@Tati81  @SleepySingle you both have the right idea here!

[Snip]

Try to go to bed at the same time every night.

Go to the loo.

Read before bed. 

Sleep in a dark room.

Sleep under a heavy cover. 

As you fall asleep breath in through your nose and out through you mouth or nose. 

[Mich35999]

Only go to bed when you’re tired, if not tired try winding down reading a book. Relaxing Yoga/meditation is great before bed, makes your body super relaxed. Audio books are a great way to help fall asleep too and the right mattress and pillows help. Might be a myth but for me hot cocoa before bed is always good too

[Pophunt]

The earlier the better, with fresh sheets and a sleep podcast playing. My favourite is sleep cove on Spotify. Oh and send the kids to their grandparents 

[VickiK]

Love this one! A trip to the grandparents always results in a good night sleep  😀 But also who doesn't love fresh sheets! I just hate having to make it!

[Emz]

I like to have a wind down routine to have the best night sleep, usually starting with no devices at least an hour before getting to bed. Listening to classical music, and then when I’m getting into bed I use my sleep spray on my pillows, as well as an essential oil roll-on used on my pulse points that smells of lavender. Reading for a short time with a sunset lamp, and finally I place on my eye mask which will usually send me off to sleep immediately.

[arahman2127]

When it gets noisy i start the marpac white noise machine 

[LordofGnomes]

I find trying to stick to a regular sleep schedule to be the best for healthy sleep.

I try not to sleep in on weekends and get my body used to sleeping at a certain time.

[VickiK]

Yes, Having a regular sleep pattern helps. I've recently got a FitBit and can see my sleep pattern on there and try and aim for the 8 hours. And i do feel better for it! 

[S-D24]

We try leave the living room and to go to bed 30 minutes before we want to go to sleep. Having wind down time away from the TV is essential for good sleep. This might involve chatting is bed, reading or a meditation app. 

[rialrees]

We listen to audiobooks to have some background noise while we sleep, and it helps. Having a cool bedroom also helps, I can never sleep if I'm too warm!

[VickiK]

I always sleep with the fan on! Whether its hot or cold i think the noise helps me sleep! im also a fan of fearne cottons sleepy spray. The soft smells helps me relax and drift off. 

As others have said, technology plays a bit part of making your brain stay alert rather than shut down so i do take time off my phone leading up to bedtime! 

[Bookmark77]

Leave the window open slightly for a little fresh air.