Plymouth's sleeping habits revealed
Constantly checking emails, watching TV before bed and noisy neighbours are some of the unnatural components of our sleep routines that are causing havoc with our sleeping patterns. The rise in technology and making ourselves available 24/7 means more than a quarter (28%) of Brits wake up more than three times every night, and 24% of us take over half an hour to get to sleep, due to problems like anxiety (13%) and noise (18.9%). The research revealed that although Plymouth tops the list for people falling to sleep as soon as their head hits the pillow (16.7%) they also are top of the table for restlessness – a whopping 20.9% of respondents stated that they wake up 4 times or more in the night. Organic mattress company Naturalmat, who commissioned the survey, has dug deeper to find the reasons for our sleepless nights and create the formula for the truly natural, restful night’s sleep that Brits are looking for.
The research, exploring sleeping patterns across the UK, also found that:
● 15% of us admit that their smart phone or tablet is the last thing they look at before they fall asleep. Research shows that those that do use their smart phone before sleep, take over an hour (75 minutes) longer on average to get to sleep than those that don’t
● 45% of Brits rely on tea or coffee to get them through the day, with 8.8% drinking more than six cups over the course of the working day – resulting in 2 hours less sleep every night
● Reading before bed will help you get to sleep half an hour quicker than watching TV
● The main reason for waking up in the night is for a toilet break (61%), but other contributors include snoring partners (14%), the wrong temperature (18%) and pain or discomfort (18%)
● The research also revealed that a shocking 5% of the UK only change their sheets every three weeks and 1 in 100 admit that they never change their sheets
Based on the findings Naturalmat has created the definitive formula to ensure that you get a truly natural night’s sleep.
Regular bedtime routine +clean sheets + good quality breathable mattress +adequate bedding for the time of year +a good book -blue screens such as mobiles and tablets -caffeinated drinks before bed =over 7-8 hours of undisturbed sleep
“The bedroom should be reserved for sleep only.” Says Naturalmat sleep expert Christabel Majendie. “Working, eating, talking on the phone and using the computer or mobile phones are daytime activities, which will weaken your associations with the bedroom and sleep and cause you to have a more disturbed night.”
“Our research revealed that those that didn’t change their sheets regularly (less than every 3 weeks) got 2 hours less sleep than those that do. Each night, we produce up to a litre of sweat. In addition, the human body produces millions of dead skin cells during the night providing a breeding ground for dust mites that feed off these dead cells. As well as these hygiene and odour issues, having a clean, comfortable bed will make you feel more relaxed, making it more likely you will drop off to sleep quickly.”
“Interestingly a high number of our respondents said that both temperature and pain or discomfort was the main cause of their waking up in the night” continues Christabel. “A good quality mattress that suits your personal taste is the best way to avoid nightly aches and pains. A firmer mattress may suit some people, while a softer springier mattress may be better suited to others. More giving mattresses tend to suit larger people or those who sleep on their sides as the mattress needs to give more to the contours of the body. “Around a fifth of Brits also said the temperature in the room is enough to wake them during the night and disturb their sleep. Investing in a mattress that is made from organic breathable fibre such as lambswool, cashmere and mohair is one way that you can regulate temperature so you don’t get too hot or too cold in the night. Natural fibres are better at regulating body temperature, keeping sleepers warm in the winter and cool in the summer. Compared to man-made fibres they disperse more moisture such as sweat, keeping you dry and comfortable.”
Christabel’s top tips for getting a natural night’s sleep:
● Avoid caffeine 4-6 hours before bed. Switch to a decaffeinated tea, such as camomile or a warm, milky drink. If you are dependent on caffeine in the day to keep you alert and awake, consider going to bed earlier each night instead or address the factors that may be impacting on your sleep quality.
● Exercise can improve the quality of your sleep but avoid vigorous exercise 4 hours before bed otherwise you may find it difficult to sleep
● Stick to a bedtime routine in the hour before bed and stop all work or tasks. Your routine could include taking a bath, making a warm, decaffeinated drink and maybe a snack if you have eaten early in the evening, reading, listening to some relaxing music or practicing some relaxation techniques. The idea is to wind down your mind and body and relax.
● Chose a good quality mattress and pillows that suit your personal taste to minimise any pain or discomfort. A mattress made with organic fibres will be a far more comfortable experience and regulate your temperature, as well as naturally repelling beasties such as bed bugs.
● Keep the bedroom a natural environment free from TV screens, computer screens, and phones. If your wind-down usually involves watching TV, try switching your favourite soap for a good book. Our research has shown us that those that read a book get to sleep 30 minutes quicker than others.
● Change your sheets no less than once every two weeks, better still once a week. This will minimize odours and dust mites, which can cause problems for people with allergies and asthma. In addition, clean sheets provide a more welcoming and comfortable environment, making you relaxed and therefore, in a better position to sleep. Using sheets made from natural fibres may improve the quality of your sleep as they are better at regulating body temperature compared to synthetic fibres, and they can absorb more moisture such as sweat, keeping you cool and dry.
● We sleep better in temperatures between 16-18 degrees so set the thermostat accordingly and regulate body temperature through the night with bedding, such as an extra blanket which can add or remove. It may be worth wearing socks in bed if you suffer from cold feet as this can disturb your sleep.
Naturalmat, is the UK’s first producer of hand-made natural fibre mattresses with organic fillings. All Naturalmat mattresses are made using organic materials unique to the brand, including natural latex tapped from rubber trees, recycled denim, and coir, a natural fibre extracted from the husk of coconut. When combined with soft, organic materials like lambswool from local sheep, cashmere and mohair, Naturalmat mattresses offer a breathable, luxuriously comfortable sleeping experience.
Each mattress is made entirely by hand in the Naturalmat factory on the banks of the river Exe in Devon, Naturalmat mattresses offer various levels of support, from reassuringly firm to sumptuously soft.
