Summer Bedroom

How to get the rest you need

How to get the rest you need

With increased daylight hours messing with your circadian rhythm, higher temps keeping you awake, and socializing affecting the quality of your sleep, it may feel like you’re fighting a losing battle. 

Don’t despair! There are ways you can get the rest you need during the longer summer days. 

You can start with the following tips.

Keep a consistent schedule

It’s important to go to bed on time and get up on time but it is also important to be realistic.

Decrease your exposure to light during the day

Decreasing your exposure to light, especially in the evening hours, can help your body prepare for sleep.

During the day, keep the curtains shut, in the evening, open the windows so as to create a breeze to cool the room.

Keep your nighttime temperature low

Keeping your space ventilated may improve sleep quality, Prop open a window or door, or use a fan.

Learn how to relax

If you learn how to relax on repeat, you can easily calm your system at night and fall asleep no matter what the season is doing. Find quiet ‘me times,’ even if it’s a few minutes here and there, to collect your thoughts.

It’s so important that we take the time to be able to regroup, calibrate, and de-stress during the day so we aren’t overloaded by the time our head hits the pillow.

Darken your room before bed

As the sun sets, our body clock signals that it’s time to sleep with melatonin release. As this chemical is secreted in response only at night-time and when there are no artificial lights or waves interference on its production; as soon as evening comes around – boom! You’re good for another hour of shut eye (or however long until your usual bedtime).

Use lightweight fabrics

If it’s higher temperatures that are bothering you, wear lightweight pajamas and using think bed sheets that wick away moisture.

Posted by m6beds in Deep Sleep, Hot Weather Sleep Hacks, Improve Sleep Patterns, M6 Beds, Sleep Better, Sleep Cycle, Sleep Distruption, Sleep Patterns, Sleep Problems, Sleep Quality, Summer Bedroom, Summer Sleeping
Tips for sleeping this summer

Tips for sleeping this summer

How heat can affect your sleep

The closer it gets to bedtime, our bodies naturally experience slight dips in body temperature which can help to trigger sleepiness. Body temperature then continues to dip until the early morning before gradually warming back up. This process is part of our internal body clock setup, known as our ‘circadian rhythm’. So, as you can imagine, adding a spike of heat into the mix on a balmy summer’s eve can make it harder to fall asleep and disrupt your normal rhythm.

You’re also more sensitive to temperature changes during the slow-wave and REM (rapid-eye movement) stages of sleep – the period of slumber where our bodies repair themselves and we get the restorative rest we all need and deserve. If it’s hotter in your bedroom than usual, the chances are your slow-wave and REM sleep will be disrupted, meaning you’ll get less quality sleep and miss out on all the benefits it brings.

Getting ready for a cooler night’s sleep

Luckily, there are plenty of ways to keep your core body temperature in check this summer before you even set foot in your bedroom for kip.

Firstly, it’s time to ease off on any late night exercise sessions. Although exercise can be a great way to reduce stress and your overall tiredness during the day, leaving it too late could mean your core body temperature spikes. As our bodies usually decrease in temperature before bed, a night gym session or midnight 5k could make it harder for you to nod off.

Secondly, you could always take a hot bath. Yes, you heard us right! It might seem counterintuitive, but a hot bath can help you sleep better on a hot summer’s night. Not only will you be more relaxed as you settle down, but moving from a steaming tub to cooler surroundings will help lower your body temperature. Just make sure you leave enough time between bath and bed for your body to properly cool down!

And lastly, before you go to bed, make sure you have donned the right summer sleeping attire. Now, for some this might mean ditching clothes altogether (hello sailor!) but for others, simply wearing some lighter than usual pyjamas could help you sleep a little better on warmer evenings.

Optimising your bedroom for summer sleeping

Is your sleep sanctuary too hot to sleep in? If your bedroom is letting you down, there’s plenty you can do to beat the high temperatures of summer.

Draw your curtains and switch on the fan

And we don’t just mean at night! Drawing your curtains or closing your blinds during the day could keep your bedroom at a cooler temperature so it’s less of a sauna when you try to get some shuteye at night. A bedside fan can also be a fantastic tool in your arsenal to combat summer heat and help circulate cooler air – just be sure you can cope with a bit of noise!

Get the bedsheets right

Natural bedding made from cotton or linen are ideal when it comes to selecting summer bed sheets, or you could invest in some bamboo or percale sheets if you’re feeling fancy. These fabrics are more breathable and can wick moisture away from your body, traits that come in handy when it’s too hot to sleep!

You could also consider swapping to a lower tog duvet for the summer months. Tog ratings relate to a duvet’s ability to trap warm air, so a 4.5 tog or lower will be better suited for those hot summer nights.

Picking the right mattress

A top quality mattress is the foundation for any good night’s sleep but they can also help to regulate our sleeping temperatures. If you find yourself overheating during the summer, a mattress with more natural fillings will be a much cooler option than a memory foam mattress which tends to trap in heat a lot more.

Posted by m6beds in Bedroom Layout, M6 Beds, Summer Bedroom, Summer Sleeping
UK weather: Had a bad night’s sleep?

UK weather: Had a bad night’s sleep?

Drink plenty of water

It may seem like an obvious one, but drinking plenty of water is often overlooked. Cool down from the inside out by staying hydrated with plenty of liquids. It is recommended to drink between 1.5 and 2 litres per day.

Avoid Alcohol

Bad news for some, but forecasters advise against drinking alcohol in the intense heat, as well as teas and coffees, which act as diuretics and can cause dehydration.

Switch the fan on

Fans can help your body regulate its internal temperature – and sticking a pan of ice cubes in front of it can make the circulating air even cooler. If you haven’t got one handy, fill a hot water bottle with cold water instead.

Sleep on a lower floor

If your home has several floors, it might be worth sleeping downstairs.

Freeze a flannel

Sticking a washcloth in the freezer can be especially refreshing to place on your forehead as you lie in bed.

Posted by m6beds in Alcohol & Sleeo, Alcohol and Sleep, Better Night’s Sleep, Chill in Bed, Hot Weather, Hot Weather Sleep Hacks, Improve Sleep Patterns, M6 Beds, Sleep, Sleep Better, Sleep Distruption, Sleep Patterns, Sleep Problems, Sleep Quality, Summer Bedroom, Temperature
How to Choose Your Perfect Mattress

How to Choose Your Perfect Mattress

There are three common types of mattresses: innerspring, foam, and adjustable. There’s no one “right” material to choose, but in general, side sleepers need a softer mattress, stomach sleepers need a firm one, and back sleepers fall somewhere in between.

Beyond the types of mattresses and firmness, you’ll need to think about a few other factors. From sleep style to negotiating with a bedfellow, here’s what to look for based on your needs:

If you like a bed with bounce

Traditional innerspring styles have that familiar bouncy feel and may be firmer. Interconnected coils are extra-durable, but individual “pocketed” coils, each covered with fabric, reduce the ripple effect that happens when someone on one side of the bed moves.

If you prefer a firmer base

Memory foam options have less spring and offer more pressure relief. To determine quality, look at the density and thickness of the foam, which will determine how deep you’ll sink. The newer, online mattresses generally use several different layers of foam, with heavier ones on the bottom for support and lighter, cooler kinds on the top for comfort.

If you want a plush top

Innerspring mattresses typically have either a fiberfill or foam outer layer, covered in quilted ticking. But even if you want an uber-plush feel, don’t be swayed by a thick-looking pillowtop as it can compress over time. It’s often best to choose a firmer, well-quilted mattress, and then cover it with a replaceable mattress topper.

If you like to change it up

Consider an air-filled mattress. Two side-by-side chambers allow you and your partner to customise the mattress firmness separately. There are also foam mattresses with soft and firm sides, so you can just flip it over as needed, and modular designs that let you move around the springs on the inside.

If you sleep on your side

You’ll want a surface that will support your body weight, and conform to your shape. Innersprings may have more pressure relief than some foam or latex mattresses, but a soft foam mattress or one with built-in pressure relief points around the shoulders and hips can work for side sleepers, too

If you sleep on your stomach

The last thing a stomach-sleeper probably wants is an enveloping memory foam — it would feel smothering! Instead, a firmer bed will provide the best support. Consider a firm foam, dense innerspring, or air-filled mattress.

If you sleep on your back

You’ll want something in the middle — a surface that supports, but has some give so your spine is kept in a healthy alignment. You’ll find happiness with any of the mattress types, but you should do your best princess-and-the-pea impression to see what feels best to you.

Posted by m6beds in Children's Bed, Choose Your Perfect Mattress, Choosing The Right Mattress, Choosing the right pillows, Coronavirus, COVID19, Investing in a Bed, M6 Beds, Mattress Care, mattress protector, Mattress Type, Mattresses, Memory Foam Mattress, Pillow Choice, Pillows, Sleep Better, sleeping position, Snoozing, Sofa Bed, Sofa Beds, Summer Bedroom, The Right Mattress
How High Humidity Affects Sleep And What To Do About It

How High Humidity Affects Sleep And What To Do About It

The country is often divided in the summer between those who love the hot and weather and those who pray for rain and fresher conditions so they can get a better night’s sleep. If you belong to the latter camp, fear not there is a lot you can do to reduce heat and humidity in the bedroom.

The first thing to look at in an uncomfortable hot and humid bedroom is the type of sheets you are using. There is always an option to have no sheets on the bed at all during hot weather, but this can sometimes leave you susceptible to feeling the chill of early morning if conditions suddenly change.

The best way to cool things down therefore is to invest in cotton sheets, that are far more breathable than synthetic fabrics. Also avoid silk which can really raise the temperature.

Replacing your mattress can also help a lot. Memory foam for example moulds to your body via the heat you naturally produce and this has the effect of trapping that heat which is not ideal in hot humid conditions. Opting for a mattress type that doesn’t trap heat can make the world of difference.

Another practical way to reduce humidity is to invest in a de-humidifier. While some humidity in the room is actually good for you, if humidity gets to high it is impossible for moisture to evaporate, which prevents us from cooling down. A good dehumidifier will stop this happening.

Posted by m6beds in High Humidity, Hot Weather, Hot Weather Sleep Hacks, Investing in a Bed, M6 Beds, Mattresses, Summer Bedroom

What Is The Right Temperature For Sleep?

Do you notice that it is hard to sleep on hot humid nights? Do you find yourself tossing and turning struggling to nod off and casting aside your duvet? Well this is all to do with how a good night’s sleep is dependent on temperature and particularly our core temperature which needs to be within a certain range to ensure we are comfortable.

Studies have shown that our core body temperature falls by as much as 2 degrees during sleep which means our temperatures drop from 37 degrees down to a range of between 35 and 36 degrees.

To achieve this important drop in core body temperature, the surrounding environment must also be kept as a temperature that allows the body to cool down. If this external temperature is raised during heatwaves and the accompanying hot sticky nights, then this is the reason why it becomes so difficult to sleep or at least sustain sleep for a full night.

While there are plenty of studies showing that excessive light can have an impact on quality and quantity of sleep, temperature is just as important. So to avoid discomfort, care should be taken to select bedding that helps regulate temperature such as cotton sheets rather than duvets.

When it comes to mattress choice if you suffer in the heat, then pocket sprung mattresses rather than materials such as memory foam are a better choice.

Posted by m6beds in M6 Beds, Sleep, Summer Bedroom, Temperature
What Colours Should You Choose For A Summer Bedroom?

What Colours Should You Choose For A Summer Bedroom?

This summer has turned out to be one of the hottest ever in the UK which makes a change considering the washouts we often endure in this country. All this nice weather can influence our thinking when it comes to interior design and there are some trendy colours to watch out for this season that have the potential to transform your bedroom into a place you’ll love to spend your midsummer nights in.

Vintage colours are very much in at the moment with paint companies bringing back various colours from the past including olive green.

Green was a popular colour in Victorian times and is perfect for larger bedrooms when you want a colour that is as soothing as it is cosy.

If your bedroom is smaller then darker shades of green are unlikely to be the best choice but this shouldn’t stop you experimenting with colours such as apricot orange. This is another classic colour for the bedroom making the space brighter. This colour goes particularly well with black and or brown to provide contrast.

When it comes to bedroom accessories and bed linen, yellow is the in colour for the season. This colour again adds brightness and lifts the mood which can give you that extra energy when getting up on those bright summer mornings.

Posted by m6beds in Bedroom, Buy The Right Bed, M6 Beds, Mattress Type, Mattresses, Summer Bedroom