We all feel better after a good night’s sleep, but this seems like struggle for many of us with our busy lives. Many people are just crashing into bed without preparing our bedrooms or minds for that perfect balance of deep sleep and REM sleep so we can wake up feeling refreshed and ready to seize the day.
Room temperature has to be one of the most important factors to consider, we’ve all experience that hot stuffy bedroom in the summer when it is just impossible to sleep.
Body temperature typically hovers around 37 degrees Celsius / 98.6 Fahrenheit and can fluctuate by about 2 degrees Fahrenheit throughout the night. As our body readies for sleep at the end of the day, our core temperature begins to drop about two hours in advance of bedtime. The ideal sleeping temperature is between 15.5-19.5 Celsius and 60 – 67 degrees Fahrenheit.
Bedding can be really tricky to get right and we all like something different! My preference is a cool bedroom and a medium weight, soft and cosy duvet in the winter and a lightweight duvet in the summer. I was recently sent a Simba Renew Bio™ Hybrid duvet to try out and I am writing this during an English winter so I can only vouch so far for cold weather usage which it has been the perfect weight and warmth.
My Simba duvet has just the right weight and is so warm, Simba Renew Bio™ which they call a Hybrid duvet, has a down-like centre and is made from recycled PET bottle fibres gently combed into soft, airy layers, which feels really similar to a traditional luxury down duvet which I am used to.
Being super breathable, it also allows plenty of airflow through the duvet fill for a perfect, non–clammy warmth, and is an ideal alternative to other synthetic or natural fillers. I am so pleased with this duvet, I do feel like I am getting a better night’s sleep since using it.
My night time rituals also really help me prepare for a good night’s sleep:
I alwayts try to finish eating by 7.30pm, it really helps to have at least 3 hours to digest your food before you go to bed.
When I get home from work I get changed into comfortable clothes so I can begin relaxing for the evening, I also wash my face and start my skincare routine early in the evening too. I don’t leave it until I go to bed, it’s all part of the winding down process and I don’t want my lovely face oils benefitting my pillowcase instead of my skin.
I take a Magnesium supplement at night and sometimes a Reishi mushroom supplement or add a spoonful to a hot drink, Reishi helps with relaxation and can improve sleep.
It’s also a good idea to dim the lights in your home, one of my favourite health epxerts is the great Andrew Huberman and he recommends replacing your bulbs to red at night, I don’t go that far but I turn off bright lights and only use lamps in the evening.
Listen to his Sleep Toolkit podcast here.
I am really enjoying my Simba duvet experience and look forward to seeing how versatile it is as the temperature changes throughout the year, I will keep you posted. For more details on their duvets and mattresses visit their site.