In Depth: Sleep 2.0 (with 5 Top Tips)

We’re a lifestyle blog and an effort to be well-rounded we want to cover all aspects of life. Sleep is a topic we’ve visited before looking at the 5 best places in the world to lay down your head but now we want to get a bit more technical to help you to perform your best, every day.

There are many factors that will create a good night but one of the biggest impacts is the pillow. Often undervalued, but the pillow has a mighty job on its hands. Supporting one of the most important, busiest and heaviest parts of your body – the human head – which weighs between 4.5 and 5.5kgs!!
Not mention many hotels (not just the 5-star ones) now have a pillow menu so you can choose what is best for you.
I’ve been that guy in Dreams or John Lewis trying to rest my head on a pillow to try and recreate how I’d feel at night but I’m still yet to find the one that truly works. Is it because my needs constantly change or am I just too damn fussy?!

Maybe, but maybe not but in my pursuit of the perfect night’s sleep I’ve come across the guys at Simba, who may have my answer…

According to the Sleep Council (it’s a thing), a good pillow should hold our head in the same position as it would be if you were standing upright with good posture.
The degree of support needed is different for everyone, but what if there was a perfectly engineered and intelligent pillow that could understand and respond to support you whilst you sleep I hear you ask?! Well, may I introduce to you the Hybrid pillow range from Simba…

They are redefining the pillow. Their new Hybrid with OUTLAST and down is scientifically engineered to give you the best night’s sleep with temperature regulation and adjustable height.

–       Pioneering “one-type-fits-all” pillow is a unique formula of space-certified technology and ultra-premium materials engineered for every type of sleeper

–       The genius lies at the core: the world’s first pillow of its kind to introduce intelligent Nanotube technology making it one of the most supportive and responsive pillow on the market. Boom!

Nanotubes are laser cut, cylindrical memory foam tubes designed to intelligently respond to you during the night. As you rest your head the pillow, each Nanotube reacts independently to the shape, weight and position of it – making it more responsive and supportive than a traditional memory foam pillow

–       It’s customisable too. You can curate the ultimate support for your exact needs by tailoring the amount of Nanotubes within the pillow for your ultimate sleep experience (soft, medium firm or firm).

If you’re a side sleeper, you’ll need a firmer pillow with plenty of nanotubes to raise your head in line with your spine. If you tend to lie on your back, try a medium thickness pillow that raises your head slightly to ensure spinal alignment. And if you’re a fan of sleeping on your front, opt for a softer, lower pillow as your head will already be in line with your spine.

–       Cocoon your head in comfort: The pillow shell is encased in the finest 300 thread count cotton (100%) and features a tier of premium duck down (90%) and feather (10%) for the most peaceful and luxurious night’s sleep

–       Featuring OUTLAST, the Simba Hybrid Pillow proactively manages changes in body temperature throughout the night…

OUT-what? Emily Wynne-Jones, Product Development Manager at Simba tells us that OUTLAST technology is the only phase change material that carries the Certified Space Technology™ seal of approval: first developed for use by NASA(!) in space.
The technology has higher performance levels across bedding products as it balances temperature under the covers to reduce overheating that can cause sweating because when we sleep our body temperature can fluctuate between 1-2 degrees causing the average person to lose up to 1 litre of water! The OUTLAST layer in the Simba Hybrid Pillow helps to keep your body temperature regulated throughout the night, drawing away the heat and trapping it within its complex fibres. Then, as you cool down, it releases the warmth back out. Helping you to sleep longer and feel more refreshed. How awesome it that!

So with that here’s our 5 Tips for Creating the Ideal Sleep Sanctuary

1. Purchase the Perfect Pillow(!)

While people spend hours picking out the perfect mattress, pillows are often tossed on the bed as an afterthought. And as we now know, making sure that you have the right pillow for your sleeping style can be hugely beneficial to getting a good night’s sleep. According to Sleep Researcher Sharon R. Driscoll, “not all pillows are created equal,” and “the pillow you choose is very important.” So it’s not just me!

2. Turn Down the Heat

Whether you use a smart thermostat or a good old-fashioned manual dial, when it comes to setting a temperature for the bedroom, cooler is definitely the way to go. “Many people,” Driscoll explains, “are surprised that a cooler bedroom is better than a warm bedroom. However, a cool bedroom environment can minimize nighttime awakenings and even decrease the likelihood of having nightmares. Most people find a comfortable sleeping temperature to be somewhere between 18 and 21 degrees.” If you do happen to have like me a Nest Thermostat, it can be linked with the Nokia Sleep sensor via IFTTT to automatically turn down the temperature when you get into bed. Pretty. Damn. Cool.

3. Keep the Bedroom Dark

In an article from Withings, Lights Out: Keep Your Bedroom Dark for Better Health, they explained how lights—including those from televisions, mobiles, and computers—can disrupt circadian rhythms and lead to poor sleep. However, in our constantly illuminated world, escaping light sources all together can be a tricky endeavor. Driscoll agrees that “the bedroom should be as dark as possible at night,” and suggests getting “blackout curtains if you have light coming into the bedroom from outside.” Additionally, she emphasizes the importance of keeping electronics out of the bedroom, as “the blue light that emits from the screens severely impacts your body’s ability to signal that it’s time to sleep.”

4. Use Sound to your Sleeping Advantage

While it’s generally suggested that you sleep in silence, sometimes noises from your surrounding environment can invade your sleeping space and keep you up at night. If this is the case, Driscoll suggests that you “purchase a white noise machine.” According to Popular Science, white noise machines work because “white noise is better noise.” In other words, because white noise is consistent and contains multiple pitches if an outside noise invades your sleep space, the machine can help mask that noise and keep it from waking you up.

5. Stick to a sleep schedule and create a relaxing bedtime routine

Going to sleep and waking up at the same time everyday regulates your body’s circadian rhythm. And, sorry to say, but sleeping in on the weekends is a no-no. Also establish a pleasurable, relaxing sleep routine you follow most nights so your body knows it’s time to wind down. Read a good book, though not on an electronic device. Take a bath. Practice mindfulness meditation. Write in a journal. Take the dog for a slow stroll around the block. Spend time with family or friends, ideally not watching TV.