Getting Cosy with National Bed Month

No matter how, where or who we do it with, sleep is something we all need. As March marks National Bed month, we thought there was no time like the present to explore how our sleeping habits affect our day-to-day lives.

What is National Bed Month?

National Bed Month was introduced by The Sleep Council and The National Bed foundation, to draw light on the importance of a good night’s sleep and how our beds affect us catching some Zs.

Our lives are becoming increasingly busier, but we all must remember to plan in a good bedtime routine. The amount and quality of sleep we all get really impacts how our bodies function, how we interact with others and ultimately how we feel about ourselves. It should take us between 10 to 15 minutes to fall asleep, but in reality that isn’t always the case. Sleep is a very individual thing, with some of us needing 8 to 10 hours sleep a night to be functioning humans, whilst otherwise may only need a few hours shuteye.

However, lack of sleep or not having good enough quality sleep can be incredibly detrimental to our health. This means our sleep is something we should really be prioritising, otherwise we could end up paying the price in the long run.

Why is sleep so important?

Sleep plays a vital role in our general health and wellbeing. We are the only mammals who intentionally postpone sleep, which seems very strange when you think about it. We may feel tired throughout the day, but might not necessarily take a nap to curb our fatigue, because realistically we don’t just have time to down tools and take a nap at 2pm on a Wednesday. That’s not how life works unfortunately.

With this in mind, getting a decent night’s sleep really helps protect our mental and physical health. Good sleep helps to promote healthy brain function and boost our immune systems. Sleeping on our fronts has also been proven to help in aiding digestion at night time. Our bodies also heal whilst we’re sleeping, meaning this is the time when things such as our heart and blood vessels repair themselves.

Short, bad quality sleep can affect our health instantly, largely impacting how we think, react to situations and our overall mood, but also how we learn and retain information. This can impact our long-term health, leading to chronic health conditions such as heart and kidney disease, high blood pressure, diabetes or even a stroke. In essence, we need a good length of adequate sleep to repair and refresh ourselves.

How does your bed impact your sleep?

Given that the average person has around 8 hours sleep a night, equating to 229,961 hours sleep throughout a typical lifespan, an individual will spend roughly one third of their life in bed asleep. Sleep is a natural state of rest and self-regulation, and as we spend most of this time in bed, it’s very important that your bed suites your sleeping habits.

According to The Sleep Council, a new bed can increase the amount of sleep you get each night by 42 minutes. The Sleep Foundation also states that under normal conditions, your mattress should be replaced every 6 to 8 years; however, there are various differing factors that may impact this time frame.

This size of your bed and mattress can also hugely impact how well you sleep. If you sleep with a partner, or are over 6ft tall, it’s recommended that you invest in a king-size bed; this is to ensure you both have enough space to fully relax and get comfortable. Even though you may prefer to sleep in an actual bed at night, it just so happens that the Fifty Four sofa bed effortlessly transforms into a generous king-sized sleeping space.

Perfect for cosy duvet days, The Fifty Four is the ideal place to unwind at the weekend, have friends or family crash on, or have the perfect sofa date with a loved one.

What’s the benefit of a good bedtime routine?

Having a consistent, planned bedtime routine can really help put you in a better frame of mind for sleeping. By preparing yourself for bed, you will allow your brain to separate the day from night, helping you unwind and relax into sleep.

Be consistent: Going to bed and waking up at the same time each day, including weekends, will naturally help your brain feel tired at night and more awake in the morning. Start your bedtime routine between 30 minutes and 2 hours before you want to sleep, allowing your body to fully relax and settle into it being time for bed. Setting an alarm will really help with this process; we recommend the Lumie Sunrise Alarm. It gently wakes you up with light in the morning, mimicking the rising sun, creating a more natural wake-up routine.

Photo credit: Lumie 

Get comfortable: Comfort is key when it comes to getting a good night’s sleep. Make sure your bedroom is a dark, quiet, relaxing space; the temperature of the room will also impact your sleep, so make sure it’s not overly hot or too cold. Changing your duvet from a thicker one in winter, to a thinner one in summer can greatly help with regulating your sleeping temperature. We also recommend trying a relaxing sleep spray to really immerse yourself in a tranquil environment. Our favourite spray is the Deep Sleep Pillow Spray from This Works. With notes of calming lavender, camomile and vetivert, this spray helps you fall asleep faster and wake up feeling that much more refreshed.

Photo credit: Lucy Mary

Put your phone down: Having electronic devices in your room can delay you from going to sleep, reducing sleep duration in turn. 85% of us use our phones as alarms in the morning, so not having your phone in your bedroom isn’t necessarily the answer. However, removing devices such as TVs and laptops will eliminate distractions; pick up a good book instead of looking at a screen before bed, to help you really unwind. We also recommend putting your phone onto a ‘night mode’ an hour or so before you want to sleep. This can include putting it on silent and turning the screen to a warmer light, reducing blue light emission.

Avoid eating late: Eating large meals close to bed time can make it harder to fall asleep. This is because your body is working to digest food, therefore keeping your awake to function. It’s recommended that you don’t eat 2 to 3 hours before bedtime, and don’t drink caffeinated drinks at least 6 hours before wanting to sleep. We understand this isn’t always easy; a lot of us are on the go and eat when we can, and require at least 6 cups of coffee throughout the day (what caffeine addiction?). We recommend giving Snore & Peace Tea from Clipper Tea a go, instead of a normal cup of tea or coffee before bed. This is a comforting, soothing blend of chamomile and lavender, and is a great herbal tea to sip on whilst reading in bed.

Photo credit: In My Cup Today

Get enough exercise: Moderate-to-vigorous exercise has been proven to increase sleep quality in adults, allowing them to fall asleep quicker and sleep more deeply. Physical activity can also help keep sleepiness at bay during the day, helping us to feel more refreshed and alert. Regular exercise has also been linked to improving symptoms of insomnia and sleep apnoea; this can be anything from a gentle 10-minute walk, to a more intense gym workout. It can take a few months for exercise to actually improve our sleep quality, but this is down to each individual, so be patient and build an exercise routine that suites you. Try to finish more vigorous workouts at least 3 hours before you want to sleep, to help reduce body temperature and allow you to relax fully.