Bed Cleaning Tips

Tips to get your sleep cycle back on track during lockdown

Tips to get your sleep cycle back on track during lockdown

Now we are officially entering the second lockdown in the UK M6 Beds have put together a few tips and tricks for getting your sleep cycle back into a routine.

You might have noticed your normal sleep pattern has changed. Some of us may be sleeping more, and some of us may be sleeping less. Life has changed dramatically for many of us, with our usual daily routine – including commutes, meal times, and the amount of time we spend outside – being altered because of self isolation.

  • Don’t use your bedroom as your office (if possible) When it’s time for bed, remove electronic devices and make the room cool, dark and quiet. It’s important to associate your bedroom as the place you go to sleep, not the place you work or watch TV. This will help you to relax and prepare for sleep. Electronic devices also emit artificial light that can influence our sleep cycle. Artificial light can trick your circadian clock into thinking daylight has been extended and alter our quality of sleep. If you need electronic devices nearby, place them in night mode.
  • Avoid napping As you try to establish your new routine, it’s important to engage with your natural circadian rhythm – and napping could potentially disrupt this at the beginning. However, if your previous night’s sleep was poor you may feel more tired after lunch. Short naps – less than 20 minutes – can help to restore cognitive function and may make you feel less sleepy.
  • Exercise Both aerobic and resistance exercise has been shown to have positive effects on sleep. However, timing is important. It’s best to avoid vigorous exercise one hour before bedtime as this may reduce our sleep duration, quality and make it more difficult to fall asleep in the first place.

All of these changes impact our natural circadian rhythm, which is an essential internal “clock” that plays a key role in regulating our sleep pattern. It controls body temperature and hormones in order to make us feel alert during the day and tired at night.

 

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Relax yourself to sleep

Relax yourself to sleep

We know how important it is to get enough good quality sleep each night. Sleep is so much easier when you are relaxed. When you are stressed or anxious you may find that your brain is too busy worrying about things that you have not done, or thinking about things that did not go well in the past, making it hard to sleep. Also, when you are anxious or stressed, your body becomes alert and aroused, also making sleep much harder.

When you are anxious or stressed over a long period your body produces more cortisol, which is our “stress hormone”. Increased cortisol makes us feel extra alert and ready to face any threats. In addition, when you are in an immediate threat situation, your body will produce adrenaline to increase your heart rate and elevate your blood pressure. Increases in these threat and stress hormones disrupt sleep.

What can you do to relax?

There are many things you can do to help you relax and reduce your levels of stress and anxiety.

Take some time and effort to prioritise your bedroom itself. Make your bedroom a place you really want to be Choose natural materials where possible and calm colours – blue is a particularly good colour for a bedroom. Also, make sure that your mattress (from M6 beds!) is really supportive and comfortable so that you feel really relaxed in bed itself. M6 Beds have a wide range and variety of greta mattresses and pillows to choose from. Visit us anytime, simply call to book an appointment for a time that suits you!

If your bedroom is calm and decluttered, then you will feel calmer at bedtime. Do not have piles of paperwork, or dirty laundry in your bedroom as that will only make you think about everything you have not done – increasing stress.

Scents are also a good way to help us relax. Lavender is a well known relaxing fragrance. You  could use a lavender pillow spray, or a diffuser in the bedroom with some lavender essential oils to fill the air with the relaxing smell of lavender. In addition to lavender, there are also other relaxing fragrances such as jasmine, bergamot, valerian and vanilla. This is not a complete list though, as any fragrance you love and makes you feel happy will help you to relax. You could put some of your favourite fragrances in an oil burner and enjoy while you have a long warm bath, or pop a few drops on a tissue under your pillow just before bed.

Relaxation techniques can also help you to sleep better. Slow, deep breathing can be done during the daytime when you are feeling anxious, or at bedtime to help promote sleep. There is a deep breathing technique recommended by the NHS where you breathe slowly in through your nose, and try to fill air deep into your lungs (into your belly), and then breathe out slowly through your mouth. The NHS recommend that you breathe in for a count of 5 and then out for a count of 5, and to continue this for 3-5 minutes.

You can help yourself to be more relaxed at nightime by looking at what you are doing during the day. Exercise is a great way of de-stressing, so go for a run or a brisk walk during the day to help relax tension. Try not to exercise too close to bedtime though. Also, see if there is anything you can do about some of the things you are worried about… get your tax return in early, or call that friend you have been meaning to for ages, so that you feel you have accomplished something by the time you go to bed.

Lastly, make sure that you have a wind down time before you go to bed. If you are working right up until bedtime them you will still be thinking about work stress instead of relaxing off to sleep. Stop working an hour before bed, and read a book or have a warm bath to wind down before you go to bed.

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How Often Should You Wash Your Bedding? 

How Often Should You Wash Your Bedding? 

There are few better feelings than climbing into clean sheets after a long day. While a good run through the washing machines brings comfort and a fresh smell, a regular clean is important for our health. We know it’s important, but exactly how often should you change your sheets?

How Often Should You Wash Your Bedding? 

Bedsheets, pillowcases and duvet covers should be front of the line for a regular wash because they have the most regular contact with your body; you should also be wary of keeping your pillows and mattress clean. Here is how often you should be washing your bedding:

How often should you wash your sheets? (Every 1-2 weeks) 

How often you should wash your sheets can depend on you, but everyone should be stripping their bed at least once a fortnight. You should consider washing them once a week if you have any dust or pollen allergies, you or your partner sweat a lot, either of you is unwell, or if a pet sleeps in bed with you. If you don’t, you may be increasing the chance of running into some of the issues we mentioned earlier.

How often should you wash your pillows? (Every 3 months) 

You can get away with washing your pillows a little less often than the sheets but it’s still recommended you wash the pillows at least every 3 months. Despite the covers, your pillow still picks up the likes of body oils, dead skin cells and dust mites. If left too long, it can be a health risk, as well as pretty unpleasant.

How often should you wash your mattress? (Every eight years)

Although your mattress is better protected than pillows and sheets, it’s recommended you replace your mattress every eight years. Worn out old mattresses will be covered in sweat, dead skin and mites, they could also be to blame for people getting a poor night’s sleep. Buying a fresh one and treating yourself to a mattress top will not only be beneficial for hygiene but could be the key to sounder sleep at night.

Posted by m6beds in Bed Buying Tips, Bed Care, Bed Cleaning Tips, Choosing The Right Mattress, Choosing the right pillows, Clean Bed, Divan Bed, Improve Sleep Patterns, Invest In A Bigger Bed, Investing in a Bed, M6 Beds