Are your bedtime habits slipping? Do you eat in bed, or even work in bed? Is changing your bedding a chore you'd rather ignore? With the clock change signalling the start of Spring, our research suggests it's time for many of us to re-embrace the sanctuary of the bedroom and Spring clean our nightly routine.
Change 1: Keep your bedroom for sleep and sex
In our always-on culture sleep quality, stress levels and family life are taking a hit. Nearly half of Brits we surveyed (44 per cent) watch TV in their bedroom more than once a week. More surprisingly, nearly a fifth (18 per cent) admitted to doing work in their bedrooms more than once a week. Creating a relaxing a tech - and stress-free space is vital to winding down and enjoying a good night's sleep.
To create the perfect sleep sanctuary, keep the room temperature slightly cool, invest in a good quality bed and mattress, and keep tech and clutter you neither need or love out of sight. Find out which pillows suit your sleep style or if your pillow needs changing in our Which Pillow is Best? guide to shopping like a pro.
Change 2: Wash your bed sheets weekly
Slipping into fresh, clean bedding is one of life's small pleasures, yet many of us deny ourselves this pleasure by sleeping in err, less than pristine sheets. Only 40% of people we surveyed change their bed linen weekly, a further third change their sheets every two or three weeks. A staggering 11 per cent only change them once a month making the mind boggle as to what germs could lurk below.
To enjoy that fresh as a daisy linen feel more often wash bed sheets at least fortnightly, and wash duvets and pillows at least twice a year. Washing bed sheets on a 40 to 60 degree wash also rids sheets of all the drool, sweat and dandruff you'd probably rather not snuggle up to. Consider a good 'ol spring clean for the rest of the bedroom too.
Change 3: Get the ultimate beauty sleep
Getting a good night's sleep is important to most people, and for good reason. A good night's sleep helps us feel, think and look better - a good all rounder where our health, beauty and well-being is concerned. That said, only 30 per cent of our survey respondents say they hunker down for the recommended seven to nine hours sleep, and nearly half (48 per cent) only manage five to seven hours per night. Lack of sleep also seems to exacerbate with age, with just 27 per cent of 35-44 year olds and 20 per cent of 45-54 year olds getting the sleep they need. Perhaps there's some truth in getting grouchier with age!
To feel, think and look better follow the advice of Dr Tim Paget's six golden rules to getting the best shut-eye in Ways to Sleep Better and Feel Better and advice from nutritionist Libby Limon on how to Eat your way to a good night's sleep. With a few small lifestyle changes to your diet, sleep routine and sleep environment, you'll give yourself a better chance of sleeping well and getting your day off to a happy start.