Back SPRING SLEEP by Sammy Margo


By Sammy Margo, Sleep Expert and author of the Good Sleep Guide

As we head into Spring, it’s time to rethink your wardrobe… the bedroom

This gentle increase in temperature may make your night’s more warm and you will need to change your bedding to help your body reach the optimal temperature for the release of your sleepy hormone melatonin. 

If you are too hot or too cold it will affect the quality of your night’s sleep.


Ideally you will want the bedroom temperature to be somewhere between 16-18 degrees centigrade which is the optimum temperature for sleeping but for some of you this may be too cold.


Having a warm shower or bath before bedtime can warm you up and then trick your body into cooling as when you get out of the warm bath/shower the surrounding temperature is cooler and you will be cooled down which will help with the release of melatonin.


Make sure that you invest in bed socks as research has shown that cold feet can cause night awakenings even in spring. Wearing socks ideally made of heat regulating wool or cashmere can help to prevent this.


There are several other items that can be used to help you get a better night’s sleep and with our current understanding of fabric technology you can make a huge difference.


Try a lighter tog rated duvet. The tog rating is a measurement of heat with winter duvets come in as high as a cosy 15 tog and spring/summer duvets coming in as low as 1.5-3 tog. 


Separate duvets is a good idea to suit your personal temperature and a pillow between both sleepers so as to set up separate sleep zones one for the hotter sleeper and one for the cooler sleeper.


Surprisingly a wool duvet can also help in that it is heat regulating. What this mean is that it can keep you hot and warm when you are cold and cool when you are too hot.


And a self-regulating mattress topper may help you to reach the right sleepy temperature.


For some luxury and cooling try a silk pillowcase and bed sheets. These will not only help to keep you or your partner cool but also look and feel great with fringe benefits for your skin and hair


And with those longer days, try increasing your daytime activity and reducing your blue light exposure. Set yourself a technology cut off time by 9 so that you keep your blue light exposure not too close to bedtime as this too will suppress the release of your sleepy hormone.