Table of contents

1. Introduction

2. Britain in bed

3. Children

4. Hours of sleep per night

5. Caffeine habits

6. Bedroom environment

7. Social habits

8. Conclusion

Sleep should come naturally, but the hectic pace of modern life means that many of us now struggle to make the transition from a busy schedule to a restful night’s sleep. As a premium retailer of beds, mattresses and bed linen and a member of The Sleep Council’s retailer panel, Feather & Black are committed to ensuring the nation gets the best possible night’s sleep.

With 12 years of experience in the field of sleep, we know that with the right tools in place, each and every one of us can enjoy bedtime once more, leaving us feeling refreshed, alert and ready to face the day ahead.

It’s for this very reason that we conduct our Annual Sleep Survey, 15 questions designed to peel back the covers on the nation’s sleep quality, and unearth just what it is that impacts upon our sleeping habits.

Drawing together insights gained from the survey and our extensive expertise in ‘all things sleep’, this eBook has been created to offer practical and easy-to-implement solutions to the nation’s most pressing sleeping problems.

The result? A go-to resource for sleep concerns offering the perfect advice for a sound night’s sleep.The benefits of a good night’s sleep go beyond a daily

dose of rest and recharge, with research revealing strong links between our sleep patterns and our overall health and wellbeing.

Introduction

Britain in bed

As night falls across UK homes, what really happens to our bedtime routine once the immortal words ‘it’s time for bed’ have been spoken? “

Well, according to the survey responses brought together in our How Bad is Britain in Bed infographic, the reality is closer to the latter description. From the North East to the South East, from East Anglia to the East Midlands, sleepers are united in the frustrations

they share as they journey to the land of nod. At least a third of respondents in each UK region admitted to being bad sleepers, with the list of reasons preventing Brits from getting some much-needed slumber as varied as the regions they’re connected to.

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The tossing and turning of restless partners is enough to rouse Yorkshiremen from a deep sleep, while fretting over the stresses and strains of everyday life stops those in the North West from sinking even deeper into their pillows.

In East Anglia, lumpy mattresses stand in the way of a smooth sleep, while the whizzing and whirring of the outside world keeps ears alert and eyes open in the West Midlands.

With such a wide range of factors to contend with, it’s no wonder that there is no ‘one size fits all’ formula to the science of sleep. Luckily for the nation, the sleep experts at Feather & Black have always got their beakers to hand, ready to mix up the perfect solution to a good night’s sleep.

Children 72%

More than half of survey respondents have children

59%Of survey respondents have two or more children

Feather & Black says: Once children arrive on the scene, bedtime routines are bound to be thrown a little out of kilter. While parents may have visions of their little ones dozing off to the gentle sounds of their musical mobiles, the reality is likely to be far less tranquil.

Children

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To ensure that ‘grown up’ time doesn’t fall by the wayside once you welcome your little bundle of joy into the world, it’s important to establish a regular bedtime routine that works for the whole family.

While your bedtime routine will need to be adapted according to the age of your child, there are some tried and tested tips that will work for children at any stage of their development. The Feather & Black blog features a Real Parents’ Sleep Guide which is a space where real parents share their stories and advice on getting children and babies to sleep. You can find a wealth of information, all from parents who have been through it before. Some suggestions include the below:

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If space is at a premium, why not try the all-in-one bed storage solution, Noah Highsleeper?

1. Help your children wind down from an activity-packed day with awarm bath, followed by a bedtime story.

2. Create a calm and relaxing bedroom environment which will aidyour child’s sleeping patterns.

3. As clutter is rarely conducive to calm, introducing ‘tidy up time’ asthe day draws to a close will help to get your youngster’s bedroom in order before they get some much needed shut eye.

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“ Kathleen McGrath, Children’s nurse and sleep expert.  ”Children who sleep well tend to grow into adults who sleep well – sleep is a skill that we need to encourage as soon as possible.

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Complete their nighttime routine by lowering bedroom lighting before

bedtime and tucking them in under their favourite bed linen -

our Alien bed linen is a great choice for space-mad

boys and girls!

Our survey says:

“ Feather & Black says: A good night’s sleep is part and parcel of a healthy lifestyle and according to the NHS, the average adult needs between 6 and 9 hours of sleep each night in order to function at their best. Good sleep is as much about quantity as it is about quality, so it is important that each hour of sleep is as uninterrupted as possible.

Hours of sleep per night

Less than half of survey respondents get between 7 and 8 hours sleep per night44%

73% Of survey respondents go to bedbetween 10pm and 12pm, while just 0.92% hit the hay before 9pm

Of survey respondents wake up between 6am and 8am, Monday-Friday69%

Bedtime

Waking up

Amount of sleep

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During the working week try and switch off from your work commitments and resolve not to carry out any work-related tasks after hours, unless absolutely necessary. Help your brain to shut off before bedtime by avoiding TV just before you settle to sleep, as

studies1 have shown this can have a negative impact on sleep. Set your alarm clock, such as this Mini Quad Alarm Clock, to ensure that you don’t get up a minute earlier than you have to.

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Just as you would for your children, create a bedroom environment that you will love to retreat to after a busy day. Ensure that your mattress is set at a firmness that is just right for you and make sure your bed is an inviting space by adding matching accessories such as the Henna grey and pink throw and Henna grey and pink cushion.

Caffeine habits

Feather & Black says: As tempting as it is to reward yourself with a steaming cup of tea or coffee after a long day, studies have revealed a connection between caffeine consumption later in the day and insomnia2.

53% Just over half of survey respondents either always or occasionally drink caffeine after 5pm

50% Half of survey respondents wake up most nights

Our survey says:

“

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The effects of caffeine can last up to 24 hours, so unless you are keen to stay up for that dawn chorus or beachside sunrise, we recommend trading caffeinated drinks for decaffeinated alternatives after 5pm.

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Horlicks, Rooibos and camomile teas are all great

caffeine-free choices.

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To help ensure that bedtime conditions are at an optimum,

remove all potential distractions in the form of noise and light by

investing in blackout curtains, a sleep mask and even ear plugs if

necessary. A quick spritz of Deep Sleep Pillow Spray will also help to soothe body and mind and help to

promote a blissful sleep.

“We recommend...

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This Works deep sleep pillow spray is infused with essential oils of Lavender, Vetivert and Wild Camomile to soothe the body and mind.

Bedroom environment

Feather & Black says: Getting our bedroom Feng Shui right requires a number of elements to come together successfully. “

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27% A big and beautiful bed

13% A high thread count on luxurious bed linen

22% A neat and tidy room

48% Having the perfect mattress 56% Mattress that is supportive for back/posture problems

27% Affordability

16% Ability to absorb movement from a partner

9% Different tensions

Most important factors for a blissful sleep What participants look for in a mattress

Our survey says: Our survey says:

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As we spend a third of our lives in bed3 there is little doubt that a quality bed and mattress is central to this balance. Even the smallest differences (soft, medium, firm) in mattress support4 can trigger changes in your sleep patterns. It is important to invest time in selecting a bed frame and mattress combination that will aid sleep and stand the test of time. It can be difficult understanding the different mattress types. Read our mattress guide or visit your local store for expert advice.

For a level of comfort and support that you may previously have only dreamed about, why not try the Orwell mattress? Our finest mattress features a HD plus spring system, the Orwell seamlessly moulds to the contours of your body.

Match it with a bespoke bed that exudes understated elegance in the bedroom. Complete your bedroom look with sleep-friendly accessories including candles and layers of bed throws and blankets – cosy!

Social habits

Feather & Black says: For some people, the idea of falling asleep is closer to an art form than something that has been hardwired into our systems since the dawn of time. With the weight of the day’s worries on our shoulders, many of us can find it hard to truly let go and drift into a deep sleep.“

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24% Fall straight to sleep

14% Use a tablet in bed

21% Watch TV in bed

38% Read a book in bed

How do we unwind?Our survey says:

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35% Going through to do lists

23% Worrying or thinking about work

19% Nothing

13% Thinking of ways to get to sleep

What prevents sleeping?Our survey says:

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Of survey respondents felt that disturbed sleep affects them during

the following day

59%

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The fact that we are often glued to our range of modern gadgets doesn’t help this process. The blue light emanating from mobile devices has been found to interfere with the brain's processing of melatonin5 -the hormone which helps to regulate sleep and wake cycles.

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Turning off our gadgetry two hours before bedtime and ensuring that only low-level lighting is used, such as that emanating from this charming Cecilia lamp, is the first step in helping us prepare ourselves

for sleep. Writing a to-do-list ready to put into action the next day will also help

those niggling thoughts and worries from pulling us out of the sleep zone.

Ultimately, our survey results have shown that sleep in the modern world is a different prospect than in decades gone by. With less than half of us getting the sleep we need, it is important that the nation treats sleep in much the same way as any other aspect of our health. By prioritising a good night’s sleep, and putting strategies in place to

achieve it, we can work towards becoming a nation of sleepers that is bursting with the vitality needed to tackle life’s up and downs. And the good news is we don’t have to do it alone. From our local GP to the latest range of sleep apps, help and support is always on hand to help us keep calm and

Conclusion

Sleep well

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1. http://www.telegraph.co.uk/culture/tvandradio/5483296/TV-before-bed-causes-chronic-health-problems-study-claims.html2. http://www.nhs.uk/Livewell/insomnia/Pages/insomniatips.aspx3. http://www.sleepcouncil.org.uk/pdf-downloads/bed_buyers_guide.pdf4. http://www.huffingtonpost.com/dr-robert-oexman/mattresses-sleep_b_1951930.html5. http://www.dailystar.co.uk/news/latest-news/372837/Gadgets-blamed-for-robbing-insomniacs-of-precious-sleep

Sources