{"id":13212,"date":"2022-01-15T09:51:23","date_gmt":"2022-01-15T09:51:23","guid":{"rendered":"https:\/\/www.cotswoldco.com\/inspiration\/?p=13212"},"modified":"2022-02-07T13:36:43","modified_gmt":"2022-02-07T13:36:43","slug":"tips-for-a-restful-nights-sleep","status":"publish","type":"post","link":"https:\/\/www.cotswoldco.com\/inspiration\/how-to\/tips-for-a-restful-nights-sleep\/","title":{"rendered":"Tips for a restful night’s sleep"},"content":{"rendered":"
<\/h5>\n
\"Hilcott<\/a>
\u201cThe body wants darkness at night, so the bedroom should be as dark as possible\u201d Our Hilcott bed<\/a> is upholstered in rich petrol blue velvet<\/figcaption><\/figure>\n
Is there a science to getting a good night\u2019s sleep? We talk to sleep psychotherapist Heather Darwall-Smith, and find it all starts with creating a space that you want to be\u00a0in.<\/span><\/h5>\n

\u201cIt\u2019s a biological truth that we have to sleep. Our body knows how to do it. So what is it that stops us doing it?\u201d Heather Darwall-Smith, a psychotherapist specialising in sleep-related issues, has been trying to answer this question for\u00a0years.<\/p>\n

THE SCIENCE BEHIND SLEEP<\/h6>\n

Her new book, The Science of Sleep, uses a bold visual approach to try to simplify some of the more complex concepts around sleep, seeking to answer 100 of the most common questions she hears in her clinic. But Heather\u2019s advice for those of us seeking better slumber is actually quite straightforward. It\u2019s all about making a space that you actively want to be in. And there are no rules for that, other than your personal\u00a0preferences.<\/p>\n

\"Sleep
Scent plays a big role in how well we sleep<\/figcaption><\/figure>\n
USE YOUR SENSES<\/h6>\n

\u201cSleep is a sensory process, so I encourage people to think about using the five senses in the bedroom,\u201d she tells us. \u201cSo is your room decorated in a way you visually like? Do you like the touch of your bed linen<\/a>? What sounds do you like in the room? How do you want it to\u00a0smell?\u201d<\/p>\n

These are personal choices unique to each of us and Heather is keen to recommend that people find their own rituals. \u201cWhat are the things that you could put in place that become a trigger for the brain that makes the association with \u2018I\u2019m going to sleep now\u2019? It\u2019s very individual and should absolutely be rooted in\u00a0pleasure.\u201d<\/p>\n

Heather reminds us that \u201cthe body wants darkness at night, so the bedroom should be as dark as possible.\u201d This can be achieved in a number of ways. With deep, dark-hued walls, especially if they are in a colour you love. Upholstered beds, like our beautiful Hilcott velvet bed<\/a> in petrol blue, or if you have the room, an armchair<\/a> upholstered in our Deep Blue or Slate matt velvet. Accessories are a wonderful way to bring in comfort and colour too. Layer your bed with cushions, like our velvet pom pom cushion<\/a> in navy or a mix of our new range of simple velvet cushions<\/a> in autumnal hues. A cosy wool-blend or cashmere-blend throw<\/a> paired with our embroidered quilts<\/a> will add texture and\u00a0warmth.<\/p>\n

\"Luxurious<\/a>
Hand finished in Portugal, our luxurious bed linen promises<\/a> sink-in cosiness<\/figcaption><\/figure>\n
CREATE CONSISTENCY<\/h6>\n

Heather likens sleep rituals to training a baby: create consistency, do the same things, at the same time, over and over again to tell the body it\u2019s time to go to sleep. \u201cTry to get ready for bed at a consistent time,\u201d suggests Heather. \u201cI like to have a shower about an hour before bed, drink a mint tea and spend time on a nice skincare routine. Do what feels good for\u00a0you.\u201d<\/p>\n

This consistency also applies to Heather\u2019s one golden rule: get up at the same time of day, every day. \u201cThat consistent timing sets your circadian rhythm for the day and signals to the body that in 12 to 14 hours you\u2019re going to start producing melatonin, which makes you sleep.\u201d Human bodies follow the solar process of light and dark, and as the circadian rhythm is reset by light, there are various things we can do to help this process. Heather\u2019s advice? \u201cIn the bedroom it\u2019s really important to get it as dark as possible at night and then flood the room with light first thing in the\u00a0morning.\u201d<\/p>\n

\"Elkstone
With a range of sizes and finishes to choose from, our bedsides<\/a> offer the perfect perch for night-time essentials<\/figcaption><\/figure>\n
TAKE TIME OUT<\/h6>\n

Flooding the system with light resets your body clock and tells your brain, \u2018it\u2019s time to wake up\u2019. In the winter, you can use daylight bulbs in your ceiling light to create the same effect, or dot table lamps<\/a> around for a softer glow. It comes as no surprise that blue-light devices in the bedroom are a big no-no. \u201cDevices are designed by geniuses to keep us awake,\u201d warns Heather. \u201cThey give us a dopamine hit every time we engage with them, and that\u2019s a signal to the brain to be awake. And because it\u2019s such a concentrated amount of light in a small space it\u2019s basically like shining a torch. Using a device between 11pm and 4am is pretty much disastrous to effective sleep. So turn off all screens as early as you\u00a0can.\u201d<\/p>\n

Finally, Heather\u2019s keen to dispel the eight-hours-a-night myth. \u201cThe idea that we\u2019ll close our eyes, sleep for eight hours and wake up refreshed is absolutely not how it works.\u201d Instead, she says, what we need is good quality sleep, for a consistent, regular amount of time. And this is also a very individual requirement. \u201cDo what feels nice for you,\u201d concludes Heather. \u201cIt doesn\u2019t need to be more complicated than\u00a0that.\u201d<\/p>\n

For more beautiful bedroom inspiration, follow us on Instagram @cotswoldco.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Is there a science to getting a good night\u2019s sleep? We talk to sleep psychotherapist Heather Darwall-Smith, and…\n","protected":false},"author":6,"featured_media":13216,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[28],"tags":[],"coauthors":[32],"class_list":{"0":"post-13212","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to"},"yoast_head":"\r\nTips for a restful night's sleep – The Cotswold Company - Inspiration<\/title>\r\n<meta name=\"description\" content=\"We talk to sleep psychotherapist Heather Darwall-Smith who shares her top tips for getting a restful night's sleep this autumn\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.cotswoldco.com\/inspiration\/how-to\/tips-for-a-restful-nights-sleep\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_GB\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Tips for a restful night's sleep – The Cotswold Company - 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