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6 Top Tips for Better Sleep

by White Green on March 18, 2018
At White & Green, we’re passionate about sleep! However, increasingly busy lives often mean that sleep falls short on our priority list. In fact, over the years as a touring musician, I’ve often found myself skipping sleep entirely and trying desperately to catch up on a few hours in airport lounges, buses, hotel lobbies….but every few months this would catch up on me and my body would crash entirely! This unhealthy cycle led me to re-evaluate my relationship with sleep.

Sleep is vital for health and happiness- it’s a time of intense neurological activity and a chance for your body to cleanse and renew itself. However, not only is the number of hours of sleep important, but also the quality of that sleep!

So, as passionate sleepers, we’ve compiled a few of our top tips for getting better sleep:


1. Leave your phone out of the bedroom

Your room should be a place for rest, a place to switch off from the world. Phones create a temptation to stay up for hours flicking mindlessly through social media. Also, LED screens with blue light and electromagnetic radiation emitted by phones can inhibit the creation of melatonin and disturb the body’s circadian (roughly daily) rhythms, thereby disrupting sleep. Why not head to the library and get a good book instead?

2. Invest in a light therapy alarm clock

With the phone out of the bedroom, you’ll need an alarm clock. Our favourite is Lumie. Its light therapy wakes you by gradually lighting up the bedroom over 30 minutes, simulating a sunrise. This stimulates the hormones that wake up the body and you’ll feel more alert when you first awake. You can buy Lumie here.

3. Cut out the caffeine a minimum of 6 hours before bed

Caffeine delays our internal clock and the circadian phase. A moderate dose taken even 6 hours before bedtime has significant disruptive effects on sleep. Why not drink some naturally caffeine-free herbal teas instead? You can even DIY- we recommend growing mint at home- it’s wonderfully tasty and versatile. Grow it in a pot, though, as it can take over the garden at high-speed if not! For delicious organic mint tea, you simply place a bunch of leaves in a teapot with boiling water, leave it to steep for five minutes and hey presto!

4. Buy earplugs and an eye mask

If you’re a light sleeper, you might invest in some earplugs (the Boots brand of wax earplugs is great) and a cotton eye mask! Sometimes you cannot control your sleeping environment, especially if you travel a lot, and these two tools can quickly give you some added peace and quiet for better sleep.

5. Create a morning ritual

Why? The habit of a ritual gives you a reason to get out of bed in the mornings, without having to think too much. Five minutes of stretching, a brisk walk with the dog, or a moment of mindfulness-  it’s a time that is entirely about focusing yourself before the busy day ahead. Incredibly simple, but a tip that we love, is to bring 1-1.5 litres of water to your bedside at night. Drink it when you wake up each morning, at least 30 minutes before breakfast and kick start your entire metabolism.

6. Treat yourself to luxury bed sheets

Your bedroom should be the lap of luxury. After all, we spend 1/3 of our lives in bed! An easy way to upgrade your bedroom is to invest in great bed sheets. White & Green’s bed sheets are made from the finest handpicked cotton creating luxuriously soft textures. They are organic, which means they are free from harmful pesticides and toxic dyes. They are also Fairtrade-certified, so you can rest assured your purchase is made in good conscience. Lastly, they don’t cost an arm and a leg- sets for a double bed start at only €140! Click here to shop.