5 Tips For A Great Night’s Sleep (Backed By Science)

This World Sleep Day (and every day), we’re relying on research and beautiful sheets for a soothing night’s rest


  1. A well-appointed room. Marie Kondo may have given up on keeping a completely clutter-free home, but research shows it may be worth tidying one room of the house: the bedroom. It turns out there’s a link between people who are surrounded by clutter and sleep disorders. Clean up the room, calm the mind, or so the theory goes. Of course, slipping into fresh sheets is a sure way to feel serene; may we suggest our Signature Quilt Cover in restful Sand?  
  1. Lighting the way. Support your body’s natural wake up and wind down mechanisms by catching morning sunshine – it’s well established that doing so can help regulate your circadian rhythm. One study from the US National Sleep Foundation found that people who were exposed to more light in the morning fell asleep more quickly at night and had fewer sleep disturbances. At the tail end of the day, mimic dusk by keeping lighting low and avoiding screens, as low light causes the body to increase production of melatonin, which in turn helps us sleep. We love the soothing light (and scent) of our Vila Hermanos Black Fig & Neroli candle in the evenings.
  1. Serotonin slumbers. There’s good evidence to suggest that oily fish, such as salmon, mackerel, sardines, trout and herring, helps us sleep: the omega-3s they contain are involved in serotonin release, which is linked to good mood as well as good sleep. The not-so-good news? While that nightcap might help you drift off, it may be keeping you awake in the middle of the night – and it will decrease the time you spend in restorative REM sleep. 
  1. Consistency is key. If you’re awake at 6am one morning, dozing until midday another you might be in for “social jet lag” – the sort of circadian rhythm disruption that usually happens when you cross time zones. A new study has linked erratic sleep – going to bed and waking up at different times – to hardened arteries and an increased risk of cardiovascular disease, while other research points to the risk of mood disorders, high cholesterol and hypertension. Wrapping yourself in our soft Paros bathrobe may help ease your morning wake up. 
  1. Tuning into the day. Even if you haven’t quite nailed the overnight routine, there could be a way to perk yourself up at the very end of your slumber: set the right alarm. Researchers have identified a key factor that will help you feel more alert when you wake up: the alarm needs to be melodic, specifically a song or tune that you can easily hum along to (the researchers use Madonna’s Borderline and Pharrell Williams’ Happy as examples).