The first rays of Summer sun seem to have finally arrived and this can only mean one thing – floral dresses, shorts and long days with the family. But, have you ever considered how much your sleep can be affected by these brighter mornings and extended days? Or how important good sleep is for our overall mental and physical health? In today’s blog, we’re discussing the benefits of good rest and how the right window blinds can help you achieve it.
While you sleep, your body goes through a restorative process. During this time your blood pressure will drop, your breathing will slow and your blood flow focuses itself on muscles and tissues that need repairing. This allows your cardiovascular system to rest after the rigours of daily life and allows hormones, including those used for growth, to be secreted. A full and rounded night sleep has also been proven to help control appetite and suppress excessive hunger, thereby leading to a reduced risk of unwanted weight gain.
In children, a lack of proper sleep over an extended period of time has been shown to have an impact on their learning, memory and general development. It helps to promote healthy growth – which explains why babies are said to spend around 50% of their time in deep sleep.
Although modern life seems to hold little regard for the importance of this daily rest period, incorporating good sleep habits into the lives of everyone in your family is beneficial for all.
What is a good amount of sleep?
The amount of sleep a person needs depends on many factors. These include everything from how physical your job/daily activities are through to your age and personal preferences. For newborns and small babies, anywhere between 14 – 17 hours a day is thought to best support their development and growth. As we progress through childhood, these recommendations decrease to around 9 – 11 hours for a child between 6 and 13. And, once we reach adulthood, the general recommendation is between 7 – 9 hours a night.
How do I create a successful sleep routine?
In a world where TVs, mobile phones and laptops are rarely switched off, falling into a deep sleep becomes increasingly difficult. To combat this, incorporating a structured sleep routine (similar to those you may use with children) can help to signal to your body that sleep is imminent. It is important that you find the right routine for you, but here are a few tips to help along the way.
1. Stick to the same wake-up and bedtime hours (where possible).
Training your body to sleep and wake at the same time every single day helps to regulate your internal clock. In doing so, your body will begin to understand the time in the day when it should begin releasing sleep hormones or start to wake up your internal organs. Over time, this will reduce unnecessary tiredness and make you feel revitalised after every sleep.
2. Find a relaxing ritual that works for you.
Some people swear by a hot lavender infused bath before bed and others settle down for a warm mug of milk. Whatever actions you include in your routine, try to incorporate low lighting to help your body relax and understand what time of day it is. A brilliant way to do this is by including blackout blinds in your interior design – something we will discuss in detail later.
3. Exercise
Keeping your body healthy in all aspects will help to regulate your hormones and promote sleep as a much-needed respite from your vigorous daily activities.
4. Invest in a supportive mattress and heat regulating bedlinen
By ensuring that your sleeping location is as comfortable as possible, you will increase the chance of remaining in a deep sleep for longer. Make sure that your mattress offers the support you need to eliminate back pain and that your quilt and pillows create a relaxing environment to be in.
5. Minimise screen time before bed
The blue light that computers, televisions and mobile phones emits can confuse the body into believing it is earlier on in the day. Our bodies are naturally regulated by light and this intermittent confusion can have a dramatic effect on our ability to switch off at the end of the day. Allow yourself an hour before bedtime with no screen time and you’ll notice a dramatic difference to the quality of your sleep.
How can the right window blinds help with sleep?
Creating a dark and relaxing environment in your bedroom is essential to a good nights sleep. Blackout blinds have been specifically designed for this purpose and provide a blocking barrier against the sun’s rays. They are the perfect option for sleep-deprived parents desperately trying to alter their baby’s understanding of night and day. Similarly, they have a sleek style that fits effortlessly into mature, adult bedrooms while also ensuring you’re fully refreshed in the morning.
Looking for inspiration?
Head over to our range of blackout blinds here at Shop4Blinds and let us help you fall into the deepest sleep every single night.