An expert has given her insight including cutting out spicy food and turning the tunes on to help you sleep better
Winter is finally over and the sun is becoming a regular feature in Scotland’s skies as we transition into Spring. Scots eager for longer days don’t have much longer to wait as the clocks are set to go forward on Sunday, March 30.
The clocks will jump ahead by one hour at 1am, marking the start of British Summer Time (BST). Unfortunately, this is bad news for those who like a lie in, as the change means we will lose an hour of sleep.
Consequently, sleeping patterns may be disrupted, leaving people feeling tired and sluggish. A break in sleep has been linked to low mood, work mistakes, and health risks, including having a negative effect on your metabolism.
Luxury British bedmaker Harrison Spinks is on hand to share expert advice on how to transition for the clock change and get a good night’s sleep – even for those who have tried all the usual advice and still never feel rested.
Rebecca Mayes, Industry Expert at Harrison Spinks says: “Make sure you’re getting your sleep schedule on track in the days leading up to the clock’s changing, so the loss of one hour will have less of a big effect on your health. There are also plenty of steps to take to get to bed slightly earlier on Sunday evening.”
Interestingly, things like the colour of your interiors, listening to ‘green’ or ‘pink’ noise, and even cleaning and rotating your mattress can help you drift off faster or fall into a deeper sleep. The tips can be found below.
Create an allergy-free sleeping environment
“If you have allergies, you’re more than twice as likely to suffer from sleep problems. Allergens can irritate the nasal passage and trigger congestion, which can affect your breathing and prevent you from falling asleep,” Rebecca said.
“To help this, it’s important to clean your mattress and bed so that it’s free from any irritants and dust mites. One way to ensure a fresh sleeping surface is cleaning and turning or rotating your mattress as the new season comes, making sure to follow your mattresses specific instructions.
“Rotating and or turning your mattress, depending on the type you have, can prevent sag and displacement of fillings too, which will ensure a more comfortable and supportive sleeping surface that will help you drift off.”
Turn up the volume on chilled tunes and variations of white noise
“Listening to calming music can not only help you get to sleep faster but it can also improve sleep quality,” Rebecca explained. “The sound waves convert into electric signals in the brain and can regulate the stress hormone, cortisol.
“There are other noises you can use to drift off quickly too, such as different versions of white noise. Green noise, which can be familiar nature noises like waterfalls, can help you get to sleep faster, whereas the more soothing pink noise can help you fall into a deeper sleep and even improve your memory.”
Avoid sugary or spicy foods
Rebecca went on: “I would recommend avoiding big meals or heavy takeaways on an evening, as this can disrupt your hormones and digestive system, and cause indigestion or heartburn which can make it really difficult to sleep.
“Eating spicy food can cause a more restless sleep and an increase in body temperature, whereas chocolates and ice cream can lead to an increase in brainwave activity and even cause you to have bad dreams.”
Adjust your interiors to fall asleep faster
“Your bedroom interiors or the colour of your bedsheets may be playing a part in how much you’re sleeping, as lighter colours such as pastel pinks, blues and greens can help you feel calm and relaxed, as well as help you to fall asleep faster due to reducing stress and calming your nervous system,” Rebecca added.
“In contrast, bolder colours such as red, purple, black and brown can raise your heart rate and mentally stimulate you, which isn’t the best for when you’re trying to sleep
“If you have a dark throw for example this may be better on the sofa rather than in the bedroom.”
