Sleep is a topic we've been reflecting on a lot lately, following the launch of our Men's and Women's Health Recharge mattress collection with Sealy. And we've decided that for a lot of us, a bit more joined-up thinking is needed.
Considering how vital sleep is to our overall wellbeing, it deserves the same level of attention as we give to our daytime habits and routines. In fact, it can be useful to drop the day/night separation entirely, and apply a more holistic approach. Start thinking about how sleep impacts – and is impacted by – how we spend our waking hours, and you may find yourself feeling more rested and energised. Here’s how to get started.
1. Get to know your chronotype
Your chronotype is your body’s natural preferences for sleeping and rising – whether you’re a morning person or an evening person. Once you understand yours, you can start making decisions that will benefit you around the clock. According to a 2022 report in the Frontiers in Neuroscience journal, ‘morning chronotype individuals achieve peak physical and mental performance in the early part of the day after waking up. Conversely, evening chronotype individuals have the best mental and physical performance before sleeping.’
How do you figure out which type you are? There are online tests and wearables that will decipher your habits and vital stats, but Dr Oliver Bernath, a consultant neurologist who specialises in sleep disorders, says there’s a simple question that will help most people work it out. If you had an important task that you couldn’t fit into your normal day – a piece of work, studying, a long run – would you rather wake up early to complete it, or work late into the evening? The former means you’re a morning-type; the latter an evening-type.
Dr Bernath explains: ‘If you’re a morning-type person, your natural cortisol levels will start rising earlier, so exercise and a cold shower in the morning are going to be great for you.’ If you’re an evening-type person, forcing yourself into the 5am club isn’t the best idea. Instead, allow yourself the lie-in you need in the early hours, and do your extracurriculars in the evening. You may well find yourself feeling more rested throughout the day.
2. Focus on sleep quality
A 2022 study published in Sleep Medicine Reviews found that improving sleep quality – defined as remaining asleep throughout the night and feeling refreshed on waking and throughout the day – can help with stress, anxiety and depression, and may even reduce the risk of developing mental health difficulties. In short, quality can be as important as quantity.
There’s no one-size-fits-all solution – those who took part in the study were given everything from cognitive behavioral therapy for insomnia to yoga and Tai Chi. It's safe to assume that these kind of relaxing exercises will help, along with improving your ‘sleep hygiene’ – setting a consistent sleep schedule, removing electronics and ensuring your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
A separate study found that sleep tracking apps can be ‘valuable tools’ for improving sleep quality. Many wearables, like FitBits and Whoop bands, will give you a sleep score if worn overnight, which you can use to analyse how your routine is impacting your rest.
If your sleep quality is suffering on certain days, ask yourself what’s the common factor? It might be that you need to rejig your schedule, such as bringing exercise forward – Dr Bernath says that some people benefit from exercising up to half an hour before bed, while others need to wind down for at least three or four hours. Your eating habits could also be having an impact. Again, everybody is different, but Dr Bernath advises that for most healthy people, eating slow-release carbs with some protein in the evening is a good idea, as it’ll keep your blood sugar stable through the night.
3. Find the right support
Pain and discomfort are enemies of sleep, so it pays to make sure your body is properly supported throughout the day and night. Everything from having an ergonomic desk set-up to incorporating more stretching can help, as can upgrading your mattress.
It's why Men’s and Women’s Health have teamed up with luxury mattress brand Sealy, for a collection of premium mattresses designed to deliver a better night’s sleep.
Available exclusively at DFS, the range uses ‘Quantum Edge’ technology, which means you’re properly supported right up to the very edge of the mattress – handy if you’re sharing with a bed hogger. A combination of premium comfort layers, including a gel-infused foam, relieve your pressure points to reduce tossing and turning.
The top layer of the mattress is made with SmarTex®, a clever fibre which draws away moisture to keep you cool and regulate your temperature.
There are two options depending on your preferred firmness: the Recharge+ has 1500 pocket springs and an additional layer of 800 mini pocket springs for more of a ‘medium’ feel. While the Recharge, with 1,500 pocket springs, is firmer. Whichever you choose, you'll find cushiony comfort that your body will appreciate all day long.
Visit DFS to discover the full Men's and Women's Health mattress collection with Sealy
