Devon


<h2 class="wp-block-heading" id="h-1-change-your-sleep-goals">1/ Change your sleep goals</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="1000" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/01/sleep.jpg" alt="half asleep woman lying on bed" class="wp-image-52096" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/01/sleep.jpg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/01/sleep-800x800.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/01/sleep-400x400.jpg 400w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/01/sleep-768x768.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/01/sleep-525x525.jpg 525w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/01/sleep-500x500.jpg 500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>According to Channel 4 sleep expert, and Devon consultant sleep physiologist of the <a href="https://www.sleepyheadclinic.co.uk" target="_blank" rel="noreferrer noopener">Sleepyhead Clinic</a>, Stephanie Romiszewski, we should worry less about quantity and more about quality. It may sound counter-intuituve, but if you find yourself waking up at night, or struggling to get to sleep in the first place, you may need less sleep, not more: &#8220;To reduce wake-ups when they’ve become a pattern for no apparent reason, you need to slightly reduce your sleep window consistently over time,&#8221; says Stephanie. &#8220;Mild sleep deprivation fixes insomnia. I know! Bonkers but true.&#8221;  Intrigued? Read the full <a href="https://devon.muddystilettos.co.uk/lifestyle/wellbeing-lifestyle/morning-routines-of-happy-women-sleep-expert-stephanie-romiszewski/" target="_blank" rel="noreferrer noopener">Muddy interview</a>.</p>



<h2 class="wp-block-heading" id="h-2-count-on-sheep">2/ Count (on) sheep </h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="1000" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/sheep-duvet.png" alt="sheep wrapped in Devon Duvets wool bedding" class="wp-image-63934" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/sheep-duvet.png 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/sheep-duvet-800x800.png 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/sheep-duvet-400x400.png 400w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/sheep-duvet-768x768.png 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/sheep-duvet-500x500.png 500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Trading in your heavy tog for a lighter one now spring&#8217;s on the way? You might be better with a wool duvet which isn&#8217;t measured by tog at all. Following the herd brings all sorts of benefits, not least because wool is brilliant at regulating your temperature both in cold <em>and</em> hot weather. Duvets made with synthetic fibres aren&#8217;t usually temperature regulating, and feather/down duvets generally just insulate, whereas <a href="https://www.devonduvets.com/wool-duvets" target="_blank" rel="noreferrer noopener">duvets made with 100% natural wool</a> are breathable due to its hooked structure (which looks a bit like a pinecone). Devon Duvets enhance these properties by hand-teasing and needling their no-nasties wool (all from Devon and the South West) to prevent clumping and to trap the air, which in turn creates loft and boosts its temperature regulating properties. Clever, eh?</p>



<h2 class="wp-block-heading" id="h-3-ditch-the-bedtime-drinks">3/  Ditch the bedtime drinks</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="720" height="480" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/03/woman-sitting-with-drink-and-book-720x480.jpg" alt="woman sitting in socks with drink on bed reading book" class="wp-image-9001" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/03/woman-sitting-with-drink-and-book-720x480.jpg 720w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/03/woman-sitting-with-drink-and-book-300x200.jpg 300w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/03/woman-sitting-with-drink-and-book-768x512.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/03/woman-sitting-with-drink-and-book.jpg 1000w" sizes="(max-width: 720px) 100vw, 720px" /></figure>



<p>A warming drink before beddy-byes is often suggested a sleep aid, but a common bedtime drink, hot chocolate, is often loaded with sugar and calories which can have an adverse affect on sleep. Ditto alcohol which, although it may make you feel sleepy, interferes with natural sleep cycles throughout the night, including our deep sleep cycle.&nbsp;It can go also lead to the dreaded middle of the night <em>hangxiety</em>. Now the weather&#8217;s warming up, best to stick to water, or if you still want something warm, make it a herbal tea.</p>



<h2 class="wp-block-heading" id="h-4-think-sleep-during-the-day">4/ Think sleep during the day</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/to-do-2607082_1280-1000x667.jpg" alt="to do list" class="wp-image-63936" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/to-do-2607082_1280-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/to-do-2607082_1280-800x533.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/to-do-2607082_1280-768x512.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/to-do-2607082_1280.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Not a quick nap under the desk, although tempting &#8211; no, we&#8217;re talking about how you spend your day, physically, affects how you sleep at night. Hunched over a computer all day, or stressed about a big work event coming up? Regular exercise helps to reduce fatigue while tiring you physically, then consign everything in that busy brain to a to-do list before you leave your desk and vow to leave it there.</p>



<h2 class="wp-block-heading" id="h-5-know-your-tyramines-from-your-tryptophans">5/ Know your tyramines from your tryptophans</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="997" height="755" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/10/farmshop-cheese-e1540736783899.jpg" alt="cheese" class="wp-image-12512" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/10/farmshop-cheese-e1540736783899.jpg 997w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/10/farmshop-cheese-e1540736783899-300x227.jpg 300w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/10/farmshop-cheese-e1540736783899-768x582.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2018/10/farmshop-cheese-e1540736783899-660x500.jpg 660w" sizes="(max-width: 997px) 100vw, 997px" /></figure>



<p>We all know what you eat in the evening can affect you &#8211; and not just that weird dream-inducing hunk of brie &#8211; any food high in tyramine, which includes cheese, plus cured meats and citrus fruits &#8211; could have you tossing and turning. If you feel hungry near bedtime, opt for low fat dairy products (skimmed milk and ‘live’ yoghurt), which contain magnesium, calcium and tryptophan, all of which are needed for the production of melatonin. Other foods that contain tryptophan include turkey, bananas, oats and honey.</p>



<h2 class="wp-block-heading" id="h-6-just-keep-breathing">6/ Just keep breathing</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="685" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/01/and-breathe.jpeg" alt="And Breathe neon sign" class="wp-image-63314" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/01/and-breathe.jpeg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/01/and-breathe-800x548.jpeg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/01/and-breathe-768x526.jpeg 768w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>We love this useful hack for dropping off from Devon <a href="https://www.breathways.co.uk" target="_blank" rel="noreferrer noopener">breathwork coach</a> and qualified Wim Hof instructor, Sara Dance, who <a href="https://devon.muddystilettos.co.uk/life-2/people/devon-wim-hof-instructor-sara-dance/" target="_blank" rel="noreferrer noopener">I recently interviewed for Muddy</a>: &#8220;It’s called Coherent Breathing and it’s brilliant! Breathe in for a count of five and out for a count of five, and do it for five minutes. This breathwork is scientifically proven to reduce blood pressure, cortisol, the stress hormone, and it increases Heart Rate Variability, which is a measure of our resilience. And who doesn’t want to be more resilient?&#8221; It really works &#8211; try it!</p>



<h2 class="wp-block-heading" id="h-7-invest-in-a-wool-topper-to-keep-cool">7/ Invest in a wool topper to keep cool </h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="800" height="750" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/Mattress-Topper-800-x-750.jpg" alt="Devon Duvets mattress topper " class="wp-image-63937" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/Mattress-Topper-800-x-750.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2024/02/Mattress-Topper-800-x-750-768x720.jpg 768w" sizes="(max-width: 800px) 100vw, 800px" /></figure>



<p>Wool&#8217;s for winter, though surely? Apparently not. According to the sleep experts at Devon Duvets, many customers who purchase their <a href="https://www.devonduvets.com/wool-mattress-toppers?gad_source=1&amp;gclid=EAIaIQobChMIvOqh2Y-_hAMVRJRQBh04NAj4EAAYASABEgJ4pvD_BwE" target="_blank" rel="noreferrer noopener">100% British wool mattress toppers</a> do so because they have a memory foam mattress which can trap heat and make you feel even hotter in&nbsp;summer. For these customers, the wool in their handmade bedding helps to dissipate the heat. Far from being winter warmers, toppers are ideal for all mattresses, all year-round &#8211; and that&#8217;s why we have a gorgeous eco-friendly, handmade-in-Devon topper to give away to one lucky reader. The winner will choose the size that fits your bed, worth up to £240. Enter over on <a href="https://devon.muddystilettos.co.uk/reader-treats/win-devon-duvets-mattress-topper/" target="_blank" rel="noreferrer noopener">Muddy Devon Reader Treats</a>, pronto. Sleep tight!</p>


Sheep tight! 7 seasonal sleep hacks for springtime

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