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To mark World Sleep Day on 16 March, try these tactics to help you catch some Zzzs
Ditch the PJs. Skin-to-skin contact has been linked to the release of the hormone oxytocin, which can deepen a sense of attachment with your partner and promote feelings of contentment, calmness and security (and who wouldn’t sleep better if they felt like that?). Before settling down for some shut-eye, why not trigger those blissful emotions by giving each other a massage with Tisserand Sweet Dreams Body Oil, £9.99/999 points (100ml).
Acceptance and commitment therapy (ACT) is becoming popular among sleep experts to help insomniacs. One principle you could use involves accepting the fact you can’t drop off, then committing to making changes. For example, if you’re kept awake by work worries, try to accept that. Then set goals for tackling your to-do list, rather than focusing on the effect that fretting is having on your sleep.
Being too hot or too cold in bed can have a major impact on the quality of your slumber. The optimum temperature, according to The Sleep Council, is 16-18oC. A few ways you can achieve this? Invest in a lighter duvet for summer, and try using a Brother Max 3 in 1 Thermometer Green, £37.99/3,799 points, to help keep an eye on the temperature in your bedroom.
Make ikigai your new mantra. It’s the Japanese ethos of having a purpose in life – and scientists have found a possible link between this and sleeping soundly. So try some small yet significant life tweaks, such as nurturing your friendships, enrolling on that course you’ve been talking about for years, or volunteering for your favourite charity. Land of Nod, here we come.
Snooze with your pooch! Disclaimer: this doesn’t mean letting Digby snuggle under the covers. New US research has found that if your dog dozes in the boudoir (not on your bed), it can provide a sense of comfort and security, helping some people slumber better. If you’re still struggling to sleep and it’s affecting your daily life, see your GP.
Words Fiona Ward Photography Shutterstock