Over the next 7 weeks we will be sharing with you a full guide on how you can get the best possible sleep.
And we thought we would start this off with the tip that will have the biggest impact on your sleep:
Block out light.
This is the single most important factor when it comes to getting a good sleep.
Ok, I know what you are thinking, we sell sleeping masks, of course we are going to say that.
That might be true, but actually it’s the other way around…
We sell sleeping masks BECAUSE blocking out light is the single most important factor when it comes to getting a good sleep.
We all know how hard it is to sleep during the day.
When it is light, your body converts melatonin (the sleep hormone), to serotonin which wakes you up.
When it is dark, your body converts the serotonin back into melatonin, making you sleep.
No wonder it is so hard to sleep on night shift.
If you don’t want to take our word for it, here are some studies you can take a look at:
So how do you block out light?
Ok let’s get this out of the way:
Get a good sleeping mask!
Sleeping masks work by blocking out light so that your body will naturally start to induce sleep.
They also prevent light from waking you up during your sleep.
Most sleeping masks do not do a very good job of blocking out light.
Which begs the question, why even wear it if it hardly blocks out any light?
This was the question that led me to design my own sleep mask and eventually start Love Nightshift.
Now, I’m not claiming I invented a magic sleeping mask that blocks out 100% of light for everyone who wears it.
This would be impossible as everyone’s face is different.
However, it does have a number of features which make it block out light far better than any other sleep mask.
And for those few people who it doesn’t fit, we have our 30-day return policy.
Shaped nose area with added material
The nose area is by far the most common area other masks let light in through.
I’m sure anyone who has ever tried another sleep mask has experienced this first-hand.
We fixed this by shaping the nose area so it fits around your nose, we then added extra material to create an even better seal.
Memory foam padding
The super soft memory foam shapes comfortably to your head, sealing out light.
Instead of the mask leaving gaps, especially around the corners where other masks usually let light, our mask holds its shape and moulds to your head.
Adjustable elastic strap
Not everyone’s head is the same size, that would be weird.
Our strap is adjustable so you can fit the mask to your head as tight or as loosely as you’d like.
The strap is also elastic so it can stretch and comfortably hold the memory foam against your face.
Contoured eye sockets
The contoured eye sockets have 3 benefits:
- They prevent the mask from pressing uncomfortably on your eyelids.
- They allow your eyes to move freely during the important Rapid Eye Movement (REM) stage of your sleep.
- They prevent the mask from touching your eyelashes - and more importantly if you have them, your eyelash extensions.
Ok, that’s enough selling, you aren't reading this to be sold to, you are reading it because you want to sleep better... so if you want to sleep better what are you waiting for, buy our mask! (haha)
But seriously, all jokes aside, if you want to purchase one, the link is below, they really have helped 1000’s of people sleep better, you can read the reviews when you click the link.
I promise you that aside from one from my Mum, all of the comments on that review page were posted by genuine customers who I do not personally know.
I don’t know if there’s many businesses out there that get so many nice positive reviews and comments like we do.
This makes me really proud and happy knowing that we have helped so many people and have had such a huge impact on their sleep and in turn, their jobs and their lives.
That is why this company was started.
So if you want to get the best possible sleep, get yours below:View Luxury Sleep Mask →
If you already have our sleep mask, here are some more tips on how to reduce light and sleep better.
Tip 2: Reduce the light from electronics
Ok, so we are still on the subject of blocking out light. A big emitter of light that is often overlooked is your electronic devices.
I’m talking about the little LED lights on your smoke alarms, chargers, alarm clocks, TVs and air-conditioners.
Eliminate the light that any of these electronic devices in your bedroom emits.
You can put tape or stickers over the little lights and turn any off that you are not using before you go to sleep.
This might not seem like much but it can make a huge difference.
The constant red lights aren’t that bad, but flashing lights like on smoke alarms and blue lights are terrible for affecting your sleep.
Either way it’s an easy fix and will make a difference.
Tip 3: Reduce the blue light from your screens
Reduce the blue light your electronic screens emit when using them before you go to sleep.
The blue light your devices emit is like UV light which stops your body from producing the sleep hormone melatonin.
Here’s a link to a study that shows just how serious the impact of these is.
The best thing you can do before going to sleep is to not use them, but we all know that isn’t going to happen.
There are special apps and settings you can use to reduce this blue light before bed:
- For iPhone you can use the built in “night shift” mode.
- For android I’m sure there are apps you can install which will do the same.
- For computers there is an app called f.lux.
This is another easy tip that does not seem like much, but try it, they spent all that time making those apps for a reason.
Tip 4: Wear blue-light blocking glasses
Blue light blocking glasses filter blue light which can reduce the impact it has on your sleep.
Wearing them while on your phone before bed can help reduce the impact the light from your phone has on your sleep.
Wearing them during your shift can also help with the impact fluorescent lights have on your sleeping pattern.
We have a range of blue light blocking glasses which are perfect for wearing during your shift.
They are also anti-fog so that they won't fog up when you wear a mask.
They are stylish and protective.
We have 10 cute colours to choose from and they come with a protective case.View Blue Light Glasses →
Tip 5: Change your light bulbs
If you are using a lamp to read, replace the bulb with a warm, low wattage bulb.
I would opt for an old school bulb or if you can’t find one, an LED bulb.
The fluorescent energy saving bulbs are designed to emit UV light and also tend to be much whiter.
It would also be a good idea to use your lamp instead of your main light before bed too.
You can buy a lower wattage bulb, and a “warm” instead of “white” one for your lamp so that it’s not as bright and white before bed.
Tip 6: Block out curtains
Get block out curtains.
These can be expensive, and you probably won’t want to or be able to do this if you are living in a rental property but they do block out a lot of light.
If you work night shifts long term and are not moving anytime soon then these are a good investment to help you sleep better.
Otherwise our sleep mask should be enough.
Tip 7: Cover your windows
If you are renting or don’t want to buy block out curtains, you can cover your windows with tinfoil.
I have also stayed in rooms at work that have had the windows covered with tinfoil and it does block out light very effectively.
I have heard of people using shampoo or water in a spray bottle to stick the tinfoil to their windows.
It sounds very messy and time consuming but again, it does block out light so you can sleep better.
Tip 8: Put a towel under your door
Put a towel or something similar up against your door to block out the light from coming in underneath.
This has the added benefit of blocking out sound as well.
Prepare in advance.
During the day you will be able to see all the little gaps where light gets in and cover them as best you can.
You will be surprised once the bulk of the light has been blocked out, just how many sneaky places it can get in and interfere with your sleep, and what a difference it makes.
It's best to do this before your night shifts start, the last thing you want to do after work is be covering up lights in your room.
Bonus tip – Paint your walls
Paint your walls a dark, tranquil colour, making sure to use a matte paint and not a gloss paint.
This might be a bit of an extreme tip however it is meant more for if you are painting your bedroom anyway.
Picking a colour that will make your room appear darker and easier to sleep in would be worth considering.
That concludes the first day of the 7 days to the best possible sleep challenge, I hope you learned something and enjoyed it!
Make sure you check your emails tomorrow for day 2.
Also, make sure you take action on all of the tips that you are able to - sleep is so important, especially for shift workers.
You really can make a big difference by just following a couple of these tips.
1. Get a good sleep maskView Luxury Sleep Mask →
2. Cover the LED lights on your electronics
3. Reduce the blue light from your screens with apps
4. Reduce your blue light exposure at work and at home with our blue light blocking glassesView Blue Light Glasses →
5. Change your lightbulbs
6. Get block out curtains
7. Use tinfoil to block out your windows
8. Put a towel under your door