How to Get to Sleep when the Evenings Stay Lighter for Longer

Summer is a favoured season for most but not all, it can become a lot harder to sleep when it stays light in the evenings until 10 o’clock and the nights get warmer.

 In this blog post, we’re giving you some of our top tips for making sure you can sleep when the evenings stay lighter for longer.


Designing Your Bedroom to Help you Sleep

Insomnia in both its mild and severe forms is never a nice experience. It can leave you feeling tired and grouchy the next day, and the thought of another night of restless sleep looms in the distance.

Aside from the tips and tricks usually used to combat this, did you know that the style of your room could also be contributing to a lack of sleep?


How winter can affect your sleep and ways to combat this

Winter – we all know we can get a bit down and gloomy as the nights draw in and the weather gets colder.

But what if you find the weather affecting your sleep? Many people find themselves feeling far more sluggish in the winter months, but fear not – you’re not alone if this is you.

Tips for Preventing Nightmares so You can get a Good Night Sleep

October – thanks to Halloween it’s the month where we are all a little more prone to a nightmare or two. Fear not, there are things that you can do to prevent a bad dream and get a good night’s sleep.

With Halloween just around the corner, this blog post could not have come at a better time; whether it’s your children having a restless sleep or yourself, these tips will work for you all.

Tips for Staying Cool for a Great Night’s Sleep

Have you spent the past few weeks tossing and turning because of the heat? It’s safe to say that here in the UK we are not quite as equipped for the weather we have been experiencing as some of our European neighbours and this has meant that a lot of people’s sleep has suffered.

However, there is no need to panic that the heat is set to continue as we have a few tips to help you stay cool while you sleep.

Is Exam Season Impacting Your Teen’s Sleep?

For many teens, exam season is the most stressful time of the whole year and studies have shown that this is reflected in their sleep patterns. The sleep council completed a survey amongst teens at the beginning of this year regarding how they sleep in the lead up to exams.

Some of the statistics that came from this research will be a tad shocking to many of us:

  • In the lead up to exams the number of teens getting between just 5 and 6 hours of sleep a night doubles from 10% to 20%.
  • Exam worry and stress has an impact on 83% of teenagers when they’re trying to get to sleep.
  • 56% of teens admit to cramming all their revision into one night.


Tips on Getting a Great Night Sleep

March is National Sleep Month, so we thought what better way to celebrate than sharing a few tips on how you can get a better night sleep. Sleep is so important to function well both physically and mentally, as adults we all need between 7 to 9 hours of sleep a night and this can be difficult especially if you can’t drift off at night. Here are a few tips that you could try…

Improve your Sleeping Environment

How you view your bedroom and the environment in which you sleep have a massive impact on your night-time routine. It can be difficult to turn off and get to sleep when you see your bedroom as an extension of your whole house, this means working, eating and watching tv in your room – leave these activities in the other areas of your home. Try and keep your bedroom as a technology free zone, even free from your phone if you can!

How to De-stress before going to bed – Getting A Good Nights Sleep

Throughout the day our brain is flooded with information, our minds are kept active and more often than not we don’t get a moment of time to ourselves. When bedtime strikes many people are left with thoughts circling around their heads and are simply unable to switch off. It is always a great idea to try and de-stress and calm the mind before attempting to sleep that you stand the best chance of getting a good night of shut eye. Take a look at our great tips to leave the hustle and bustle of the day behind and relax into the night.

In the evening:

Have a warm drink – a warm drink will help your body to relax, just make sure you stay away from anything that contains caffeine as that will have the opposite affect.

Light a candle and dim the lights – bright lights will keep your senses alert, create a calming and serene atmosphere.

Stay away from stimulants, yes that includes bright phone screens. There are certain apps designed to help you de-stress and get to sleep, some of which are so sophisticated that they have an inbuilt timer to close the app to avoid you having to operate your phone again.

Lavender is a good scent for relaxation. Some people recommend spraying lavender on your pillows and duvet cover to create a relaxing aroma (more…)

3 Top Tips To Get Your Children To Sleep On Christmas Eve

Christmas is an exciting time of year, particularly for those Children who almost can’t contain their excitement for Christmas Day. Combined with this excitement often comes a struggled to get to sleep/ a disturbed nights sleep on Christmas Eve as they wait for Santa to bring the presents they have asked for. Getting the kids tucked up in bed and off to the land of nod at a reasonable hour on Christmas Eve can often lead to a more enjoyable Christmas Day for everyone. We have put together some top tips to help your children and ultimately you get a good nights’ sleep.

Keep them busy during the day on Christmas Eve
Make sure the children are up at a reasonable hour for starters, you don’t want them oversleeping on Christmas Eve so that they aren’t tired in the evening. A great way to tire out them in the day is keeping them busy with activities. Check your local area for any Christmas themed activities, if there doesn’t seem to be anything arranged, create your own fun and take them out for some fresh air. Allow them to have a run around and use up a lot of their energy so that when evening comes they are tired and ready to sleep. The final activity for the day could be to leave a Mince Pie and Sherry out for Santa and a carrot for Rudolph. (more…)

The Different Stages Of Sleep – Sleep And Its Importance

You might think that you are out like a light when you shut your eyes and fall asleep, however your body is actually going through an incredible process. There are 4 different stages of sleep that people will commonly experience on a cyclical basis every single night. Each of these stages has its own purpose in helping our bodies relax, regenerate, fix and prepare function for the next day.

So what are the different stages of sleep?

  • Awake
  • Light Sleep
  • Deep Sleep
  • REM Sleep (Rapid Eye Movement)

Light Sleep

During light sleep you can be woken up easily, you might find yourself drifting in and out of sleep as your senses are still pretty alert at this point. If you have ever had that jumping or falling sensation whilst you are falling asleep this can be contributed to this stage of the sleep cycle. During this stage your body is beginning to unwind and prepare you for a deeper level of sleep. Your heart rate will begin to decrease during this stage. Scientists argue that this stage of sleep is important for your bodies mental and physical recovery. (more…)

Top Tip For A Good Nights Sleep On Holiday

Holiday season is in full swing and although this fills many of us with excitement there are plenty of us that are filled with dread at the thought of being away from our very own bed! If we don’t sleep well then we are likely to be grumpy, tired and miserable for the day ahead (this is the last thing we want when on holiday). Our team at Exmouth Bed and Pine have put together a variety of top tips to help you try and get a good nights sleep when you are away on holiday!

  • Okay so taking your bed with you is pretty much off the list, but taking your pillow with you is definitely a little more achievable, especially if you are travelling within the UK or by car. Most of us get use to a certain pillow, by taking your pillow with you, you should be provided with a little home comfort.
  • If you are flying into a different time zone, the earlier you can get use to it the better. When you depart the UK and get on your flight set your watch to the time in your expected destination so that you can try and get into this new bed time routine. This should help you get a decent nights sleep when you arrive so that hopefully you aren’t left tossing and turning unable to sleep because it is the middle of the day back home.
  • The conditions in the environment you are going to be sleeping in are likely to be very different to your conditions at home, if you are use to sleeping in pitch black and silence, then we advise taking an eye mask and earphones to help create an environment that you are normally use to.
  • If you are travelling to a hot country, you might want to make sure that your accommodation offers air conditioning particularly if you are someone that gets affected by the heat. Be sure to check what temperature the hotel has set the room temperature too and make sure you adjust it to suit your needs.
  • Exercise, exercise, exercise – exercise has been proven to help get a better nights sleep so just because you are on holiday you shouldn’t give this a miss! Find some time to add it to your schedule, even if its just a walk exploring your new surrounding, your body will be grateful.
  • If you are feeling particularly tired of a morning get outside and enjoy some daylight. Daylight can help set your body clock.