After a busy season, prioritising good sleep feels more important than ever at this time of year. We spoke to sleep expert and friend of the brand Sophie Bostock about how small, considered changes can help us rest better, feel more energised and improve our overall wellness. 

“I had known about the scientific evidence for the importance of sleep for years before I started to prioritise my own sleep. Like most busy people, I only let sleep happen when I felt that I’d done enough with the rest of my day. This all changed in 2018 when I had a climbing accident and broke my ankle. In hindsight, I realised that I had made some unwise decisions that I would never have made if I had been well rested. I started to prioritise rest first. I now see sleep as necessary preparation for everything else – it’s the first thing on my to-do list for tomorrow, not the last thing for today.” 

“I now see sleep as necessary preparation for everything else. It’s the first thing on my to-do 
list for tomorrow.”

“Our sleep cycle is just one of many ‘circadian’ or 24-hour rhythms within the body. The greater the consistency of our sleep-wake timing, the better we become at anchoring all of our internal rhythms, or body clocks, so that the body functions efficiently. Haphazard routines don’t just make it harder to sleep, they also mean our internal processes can become out of sync, which creates stress – our energy, appetite, metabolism and immune function can all become disrupted. Waking up at the same time each day, seven days a week, is a simple way to both improve sleep quality and overall health and wellbeing.” 

“Waking up at the same time each day, seven days a week, improves sleep and overall wellbeing.”

“On average across the UK we have 8 fewer hours of daylight in December than in June. The intensity of light from the sun is also lower in the winter. Light is the key ‘zeitgeber’ or time-giver, that synchronises our internal rhythms every morning. If we don’t get enough morning light, our brains can miss out on this crucial cue to kick start our clocks for the day. We can end up feeling sluggish during the daytime, and sleep may be disrupted. Aim to get outside into natural daylight in the morning. If this is not possible, sit by a window. You could also try sitting by an artificial SAD lamp for 30 minutes at the same time each morning.” 

“Light is the key cue that synchronises our internal rhythms every morning.” 

“It can be tempting to turn up the heat in the winter, but a bedroom that is too warm can interfere with good quality sleep. We need our temperature to fall by around 1°C to get into deep, slow wave sleep. Blood flow moves to the extremities in preparation for sleep, allowing more heat to be lost from the skin surface. The ‘ideal’ temperature comes down to personal preference, but around 16–18°C, slightly cooler than typical room temperature, can promote this cooling rhythm at night. 

In the second part of the night, during REM sleep, the body is less able to regulate temperature, and we are more likely to wake up feeling too hot or cold. Our body temperature naturally rises again in the morning as we wake up. 

All these temperature changes mean that the best strategy for bed may be one of layering, with lighter tog duvets and blankets allowing more options than a single thick duvet. Couples will often have a different temperature preference. Men often generate more heat overnight and may prefer a lighter cover. The Scandinavian style of using two single bedcovers may offer a helpful compromise.” 

“Layering with lighter duvets allows more flexibility and comfort for everyone.”

“Struggling to switch off once you’re in bed is incredibly common. I believe that the key to a restful night is to rehearse the skill of relaxation during the day and not just at night. If you feel busy during the day, it becomes even more important to protect a few small windows of time – even just for 10 minutes – where you can pause, breathe slowly, and let your stress levels fall. Relaxation gets easier with practice. 

If your mind is bombarded by thoughts in bed, try taking 10 minutes after dinner to write a to-do list, which you can leave by your bed. If new ‘must-do’ thoughts arise, write them down, and then remind yourself they are on the page, and it’s OK to let them go.”  

“Relaxation gets easier with practice – even just 10 minutes a day makes a difference.” 

“What makes you feel relaxed, safe and content? In order to drift into a deep, restorative sleep, our brains have to believe that we are not in any kind of danger – otherwise we stay in a heightened state of arousal; ready to jump up at a moment’s notice.

When you look around your bedroom, ask yourself: how does it make you feel? Is it uncluttered, in calming colours, with a comfortable bed? Ideally it will be dimly lit as you get into bed, and completely dark while you sleep. If you love your bedroom, and you can’t wait to get into bed each night, you’re on the right track.”

“If you love your bedroom, and can’t wait to get into bed, you’re on the right track.”