In October 2022, Emma Merrit, a former researcher holding a master's degree from the University of Cambridge, made a significant transition from academia to pursue the role of Sleep Science Manager at the award-winning sleep company. Driven by an insatiable curiosity to approach science creatively, her efforts extend to diverse audiences, encompassing both the general public and elite athletes. Here are Merrit's top 5 tips for better sleep!
1. Cultivate Peace and Quiet
Cultivating peace and quiet when approaching bedtime plays a pivotal role in getting better sleep. You can achieve this by keeping noises to a minimum. Undoubtedly, a noisy room can make it harder for you to sleep. Environmental noises associated with sleep disturbances can have negative health consequences such as tiredness, mood swings, and the like. If you cannot eliminate nearby sources of noise, consider drawing them out with an electric fan or white noise. Using earphones and listening to relaxing playlists is another option to stop loud noise from disrupting your sleep.
2. Set the Bedroom Temperature
You wouldn’t want your bedroom temperature to limit you from getting better sleep. As much as possible, you’ll want it to be at just the right temperature. Surprisingly, bedroom temperature may affect sleep quality more than noise. Other studies suggest that increased bedroom temperature can also increase wakefulness. The ideal bedroom temperature can vary from person to person, but most people find it ideal to sleep in a cool room that is about 70°F (21°C).
3. Use the Right Mattress and Bedding
Apart from curating a relaxing bedroom ambience, your bed quality can also help in getting better sleep.
Conversely, good bedding improves sleep quality. The right mattress and bedding you choose should ensure your spine gets supported properly and promote good rest. They should also be comfortable during sleep. Consider the Emma Hybrid Mattress, designed for spinal alignment and breathability to combat Hong Kong's climate.
4. Don’t Consume Caffeine and Alcohol Late At Night
Caffeinated drinks including coffee, tea, and carbonated drinks, are among the most popular beverages across the world. You might be tempted to drink caffeine to get a jolt of energy and overcome daytime sleepiness, but this approach is not ideal when you’re preparing to sleep. It seems obvious, but some people, unfortunately, have a habit of doing this.
Caffeine stimulates your nervous system and can stop your body from relaxing at night. Alcohol also affects sleep patterns and increases the symptoms of sleep apnea. Avoid this by not consuming caffeine and alcohol a few hours before sleeping, especially if you have trouble falling asleep. Instead, get your caffeine fix as early as possible with 9:30 AM to 11:30 PM being the ideal window.
5. Have A Consistent Sleep Schedule
Going to bed and waking up at the same time every day is one of the best ways to reinforce your body’s
natural sleep-wake cycle. On the contrary, irregular sleep patterns can alter the signals of your brain for
If you want to make sure you get the recommended amount of sleep every night (7 to 9 hours), then you need to incorporate it into your daily schedule. Consider your fixed waking up time, work backwards, and identify a target bedtime.
All imagery is courtesy of Emma