The Sleep Council Sleep-in-Day-hi-res-300x152 How To Lie In On National Sleep In Day  In just over a week, on Sunday October 27, the clocks go back an hour.

And while it does signal the start of months of long dark nights, it’s also National Sleep In Day – the one day of the year where we all get an extra hour in bed, so make the most of it!

As the majority of people often don’t get enough sleep, (one third of Britons sleep only five to six hours a night!) this day provides you with the ideal opportunity to enjoy some extra time in the warmth and comfort of your bed, without any of the guilt!

Here’s our very own tips for making the most of having a lie-in:

  1. Remember to switch the alarm off before you go to sleep.
  2. 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.
  3. Make sure you close the curtains – preferably good heavy ones that will block out the daylight that can disturb your mid-morning slumber.
  4.  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!
  5. Remember, the bigger your bed, the less the chance your sleep will be disturbed by your partner.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10.  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!

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