Wiltshire


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<p>We’ve become a nation of insomniacs. According to a recent report by Nuffield Health, 74% of UK adults reported a decline in quality sleep over the past 12 months and incredibly one in ten of us managing just two to four hours sleep a night. With new research this month from Columbia University proving that sleeping seven sleep a night is one of the eight ways of keeping us young and warding off mental deterioration (running five times a week is another, but one thing at a time right?), we need to take practical steps to help ourselves with that vital shut-eye.</p>



<p>But never mind silk eye masks and lavender pillow sprays, the first stop surely is your mattress and bed, so Muddy has gone straight to the experts <a href="https://www.hypnosbeds.com/uk" target="_blank" rel="noreferrer noopener">Hypnos</a> (they’ve been making beds for 120 years, and their HQ and showroom, handily, is in Princes Risborough, Buckinghamshire!), to get their advice on how to nail that REM. Here’s what you need to know, sleepyhead.</p>



<h2 class="wp-block-heading" id="h-invest-in-a-new-mattress">INVEST IN A NEW MATTRESS</h2>



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<p>Anyone who has slept on a thin or over-soft mattress will know that good sleep starts with a good quality mattress – using natural breathable fibres like wool are ideal as they help to regulate your body temperature as you sleep. Avoid cheaper mattresses that tend to use synthetic and lighter fillings, as they can make you hot and clammy in the night and may also produce off-gassing and wear more quickly – also check that, like Hypnos mattresses, the materials are ethically and sustainably sourced (Hypnos wool is produced on British farms). If you don’t want the hassle of flipping your mattress – maybe you’re on your own for example – you can buy ‘no turn’ mattresses that are designed for you to just sleep on the one side of it. Or if you swear by swapping sides, you can buy a ‘seasonal&nbsp;turn’ mattress,&nbsp;which Hypnos advises to rotate or turn seasonally&nbsp;(or once every 3-4 months)&nbsp;to revitalise these natural, high-quality fillings. It’s worth checking out the ethical and sustainable credentials of companies too.</p>



<h2 class="wp-block-heading">IT&#8217;S ALL ABOUT THE SIZE</h2>



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<p>Your bed is usually the largest piece of furniture in any bedroom, so getting it right is pretty damned important. First up, here’s something we all know – size matters. A bed allows two people just 67cm of space each during the night, so depending on your sleep habits it’s worth considering a King or a Super King to give you some extra room. &nbsp;&nbsp;Decide firstly on the level of support you want – soft? Extra firm?&nbsp;A deep&nbsp;divan base&nbsp;for storage or a contemporary shallow base?&nbsp;A deep base can incorporate&nbsp;firm or&nbsp;sprung support as well&nbsp;as useful, easy access hidden storage for shoes or clothes. Either way a high quality divan base is important as it’s the foundation for your mattress and can affect its feel, performance, and longevity.</p>



<p>If you need a special size or shape of bed outside the UK standard, talk to Hypnos – every bed is made to order so they can accommodate&nbsp;all&nbsp;your interior flourishes and whims! Handily, they can also create bespoke mattresses for existing beds including four posters and antique bed frames.</p>



<h2 class="wp-block-heading">TEST YOUR BED!</h2>



<p>No need to trampoline from one bed to another in a showroom (though wouldn’t that be fun?) but you should definitely put time aside to test out your potential purchase – it will be with you for the next 10 years and the average person spends a third of their life in bed, which is pretty mind-boggling and suddenly makes investing proper money on a bed much more sensible. When you visit a showroom, test out several different products. Wear comfortable clothes (you can wear that bodycon dress another time) , adopt a normal sleeping position and lie for at least 10 minutes to allow your body to relax.</p>



<h2 class="wp-block-heading">CREATE A SANCTUARY</h2>



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<p>More than ever we rely on our bedrooms as a sanctuary away from the stresses of life. Closing the door behind you and feeling peaceful in your space is vital, whether it’s an escape after a hard day at work, a battle over homework with your kids or a kitchen that can frankly just bloody well tidy itself for the night. No surprise then to see the rise in hotel-style sleek, opulent, indulgent interiors, or the desire to free up space and create a calm that’s more condusive to sleep, with clever bed storage or even sofa beds. Hypnos has also seen an increasing trend for bespoke statement upholstered headboards (deep-buttoned, hand-pleated, curved, winged, tall), often paired with a matching divan base, to help recreate that sense of a luxe boutique stay.</p>



<h2 class="wp-block-heading">PILLOW TALK</h2>



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<p>The right pillows are as important as the right mattress, and much less expensive to change, so take a good look at where you’re resting your head! Your pillow supports your head and neck when you sleep, and your sleeping position should be a key factor in your pillow choice. Having the wrong pillow for your natural sleep position can lead to headaches, neck problems, shoulder problems, and arm numbness. The most important thing to remember is that your pillow should cater to a ‘neutral head alignment’. This means your head is not too far back, or too far forward, resting squarely on your shoulders. If you prefer to sleep lying on your back the best pillow for your needs is one with a medium level of firmness as this will help to keep your head and neck supported. However, most people tend to sleep on their sides which means a firmer pillow is the best option, giving support for your head and neck, whilst ensuring that your spine stays straight.</p>



<h2 class="wp-block-heading">YOU’VE BOUGHT THE BED, NOW WHAT?</h2>



<p>If you’ve got all the bed gear but still can’t drift off to sleep, don’t despair – here’s Hypnos’ Top 9 techniques to get you set for slumber.</p>



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<p>1. Be mindful of what you eat and&nbsp;try switching&nbsp;to a lighter meal in the evening for deeper sleep.&nbsp;Finish your meal three hours before you go to bed and avoid alcohol and sugar. Choose food like warm milk and bananas, which contain an amino acid that helps our bodies to create serotonin, which promotes sleep.</p>



<p>2. Avoid exercising a few hours before bed as this will raise your heart rate.</p>



<p>3. Try to avoid tablets, smartphones, and technology before bedtime, and challenge yourself to switch them off or keep them in another room. Mental and emotional stimulation often keeps us awake and the blue-light that comes from these devices can also reduce levels of melatonin, the hormone which helps us to sleep.</p>



<p>4. Go to bed at a regular time so your body gets into the habit of knowing when to sleep. Start to wind down 90 minutes before bed and avoid napping during the day.</p>



<p>5. If you can&#8217;t sleep after 15 to 20 minutes in bed, get up and do something else until you feel tired, but avoid light where possible. Try listening to some relaxation sounds and music (Hypos has a sleep relaxation soundtrack if you fancy giving it a try).</p>



<p>6. Keep your bedroom at the right temperature &#8211; ideally, to help you achieve deep sleep, your room should be 18°C. During these colder months, you can invest in a high tog duvet &#8211; 15 tog will help to keep you cosy. Alternatively, try an electric blanket or hot water bottle to help keep you warm.</p>



<p>7. Avoid bright light and completely block it from entering the room. Consider black out curtains and blinds, or an eye mask and start to dim the lights two to three hours before bedtime. This tells your brain to produce melatonin, which encourages sleep.</p>



<p>8. Take a relaxing bath or read a book – these will both help to get your body prepared to drift into restorative sleep.</p>



<p>9. Try the RISE system: Reinforce your natural circadian rhythm by waking up at a fixed time every day; Invite light into your room; Spend time outside each day; Embrace dusk light by going for a short evening walk, and then reducing the light levels inside.</p>



<h2 class="wp-block-heading">WIN A LUXE BEDDING BUNDLE FROM HYPNOS</h2>



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<p>Head to Reader Treats to <a href="https://wilts.muddystilettos.co.uk/reader-treats/win-hypnos-bedding-bundle/" target="_blank" rel="noreferrer noopener">win yourself a luxury bundle of bedding worth £530</a>, including a king size wool mattress protector, two wool pillows and additional wool filling that can be used to personalise your pillows to be as fluffy or as firm as you like. </p>



<p><em><strong><a href="https://www.hypnosbeds.com/uk" target="_blank" rel="noreferrer noopener">Hypnos</a> Factory and Showroom, Longwick Road, Princes Risborough, Buckinghamshire, United Kingdom, HP27 9RS. Tel: 01844 348200.</strong></em></p>


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