By sleepcounciladmin on October 17, 2014
We started the campaign 20 years ago to mark the day when the clocks go back an hour and we all get an extra hour in bed. So in just over a week, Sunday October 26, prepare to make the most of it!
We often complain we’re too tired, that we don’t get enough time to rest etc so this additional hour gives you the perfect opportunity to enjoy some extra time in the warmth and comfort of your bed – without any of the guilt!
Even if you don’t need that extra hour for sleep, use the time to rest leisurely in bed (someone definitely needs to tell the kids!) and enjoy reading the newspapers or having breakfast in bed.
Here’s our very own tips for making the most of having a lie-in:
- Remember to switch the alarm off before you go to sleep.
- Unplug any phones in the room and ensure that radios or televisions are not set to come on at any time in the morning. Also, exposure to even the weakest glow at night – for example, your TV’s standby button – can unconsciously play havoc with your body’s circadian rhythms, so turn off at the wall.
- Make sure you close the curtains – preferably good heavy ones that will block out the daylight that can disturb your mid-morning slumber.
- Make sure you are sleeping on a good bed – one that’s not too soft, too hard, too small or too old is not conducive to a good night’s sleep, let alone a lie-in. Take our Bed MOT to find out if your bed cuts it!
- Remember, the bigger your bed, the less the chance your sleep will be disturbed by your partner.
- Monitor the temperature in the room. A room that’s too hot or too cold, too stuffy or too draughty can disturb sleep. A room temperature of around 16-18°C (60-65°F) is usually sufficient for getting a good night’s sleep. Anything over 24°C (71°F) is more likely to cause restlessness and temperatures around 12-13°C (53-55°F) are usually too cool to be able to drop off.
- Make sure you have adequate bed clothes and pillows. Use the right tog duvet for the time of year, layer with sheets or blankets which can be easily removed and wear bed socks if you’ve got cold feet.
- If you have young children, make sure you and your partner take a lie-in in turns with the ‘on duty’ partner responsible for keeping noise levels down.
- Double glazing will cut down on a lot of external noise but a cheaper option would be a pair of ear muffs or foam ear plugs.
- Avoid alcohol the night before. It’s not a sleep aid and will play havoc with sleep patterns. It may help you fall asleep initially, but will interrupt your sleep later in the night and early morning – you will wake dehydrated and needing the loo!