Improve Your Sleep: Advice from a Sleep Expert

In a world that often feels like it never sleeps, the need for quality rest and sleep is so important. Understanding the nuances of sleep can be a game-changer, impacting not just our energy levels but our overall health and wellbeing. At Drift Sleepwear, we've always been advocates for the power of a healthy sleep and night-time routine. Which is why we were thrilled to get opportunity to talk to Dr. Catherine Darley, a sleep expert and a trailblazer in the realm of natural sleep solutions, to gather some insights and wisdom on how to improve and optimising our sleep and sleep routines. 

Dr. Catherine Darley: A Sleep Expert Extraordinaire

Before diving into the details of sleep, it's essential to understand the great expertise that Sleep Expert Dr. Catherine Darley brings to the table. As the founder of the Institute of Naturopathic Sleep Medicine, Dr. Darley is a pioneering force in the field of sleep. With a focus on natural solutions to sleep disorders, her approach aligns perfectly with our ethos at Drift Sleepwear.

Dr. Darley's philosophy is that "sleep is essential to our health and wellbeing," resonates deeply with us. It underscores the fundamental role that sleep plays in our daily lives, influencing everything from our mood to our cognitive function.

Navigating the Landscape of Quality Sleep

Dr. Darley generously shared a wealth of insights and recommendations during our conversation, shedding light on various aspects of sleep and how we can optimise our sleep routines. From lesser-known tips to practical recommendations, her expertise serves as a guiding light for those seeking better sleep.

One very interesting takeaway, and lesser-known tips for getting a good night sleep we learnt from our discussion with Dr. Darley is the benefit of sunlight exposure in the morning. "Get outside sunlight for 20+ minutes in the first hour of the day," she advises. This simple practice can have a profound impact on our sleep-wake cycles, helping us feel more alert during the day and sleepy at night.

Why not make having your morning coffee outside part of your morning routine?

Photo by Aaron Burden on Unsplash

Furthermore, Dr. Darley emphasises the role of temperature in sleep quality. “In the natural environment, the temperature drops as the sun goes down. That helps trigger our sleep system by bringing blood flow to the surface and dropping our core body temperature. When core body temperature drops, we feel sleepy.” At Drift Sleepwear, we recognise the significance of temperature regulation in sleep, which is why our pyjamas are crafted from breathable organic cotton, ensuring optimal comfort throughout the night. Because is there anything worse than waking up in the middle of the night feeling hot and sweaty?

Beyond environmental factors, Dr. Darley delves into the differences between men and women in terms of sleep. "Women have more sleep complaints than men starting in puberty. Another difference is that women have earlier body clocks, so they are ready to get up and active earlier in the day, and sleepy a bit earlier at night.” Dr Darley notes. Understanding these nuances allows us to tailor our approach to sleep health, accordingly, recognising that individual experiences may vary.

What is a good bedtime routine?

All humans are different and live different lives. Therefore no one’s bedtime routine is the same as the next person. But is there any specific advice or guidelines we should think about and consider adding to our bedtime routine?

Dr. Darley highlights the importance of establishing a bedtime routine that prepares both the body and mind for restorative sleep. As she puts it, 'The goal is to be physically and psychologically sleepy at bedtime.'

This sentiment encapsulates the essence of a good bedtime routine, one that transcends mere habit to become a ritual of self-care. Dr. Darley recommends starting the routine an hour before bedtime with a brief journaling exercise, allowing us to unload the thoughts of the day and create mental space for relaxation. Following this, engaging in relaxing activities in low light, away from the glare and light from screens, further prepares us for sleep. Whether it's listening to calming music, indulging in a favourite hobby, or simply spending quality time with loved ones, each element of the bedtime routine contributes to the winding down process, paving the way for a peaceful night's rest.

The Role of Sleepwear

Transitioning from broader sleep-related topics to the realm of sleepwear, Dr. Darley provides valuable insights into how our choice of clothing can impact our sleep quality. "You want to wear the right amount of sleepwear so that you don’t get too hot or too cold," she advises. This consideration is at the core of our design philosophy at Drift Sleepwear, where we prioritise comfort and breathability in every garment.

Moreover, Dr. Darley highlights the psychological aspect of changing into pyjamas as part of a bedtime routine. "Changing into pyjamas can be a psychological signal that it’s time to relax and that sleep time is approaching," she states. This simple act of changing into sleepwear helps cue our bodies and minds that it's time to unwind, setting the stage for restful sleep. 

What is the Perfect Sleepwear?

When considering the perfect sleepwear, Dr. Darley's expertise sheds light on the essential qualities that contribute to a restful night's sleep. She emphasises the importance of selecting fabrics that are lightweight, breathable, and conducive to maintaining an optimal temperature throughout the night. Specifically, she recommends moisture-wicking and cooling materials, particularly for those prone to night sweats.

One example of a moisture-wicking and cooling materials is organic cotton. Apart from being softer, organic cotton has also shown to be more breathable than standard cotton and synthetic materials used in many clothing items such as polyester, nylon or spandex for example. Organic cotton sleepwear can also help reduce heat and sweating by allowing a better airflow around the body, which prevents sweat and moisture. Which is why we use it for all our sleepwear for men!

Dr. Darley also advises against sleeping in non-pyjamas such as sweatpants, due to their tendency to trap heat and disrupt sleep. From a health perspective, the perfect sleepwear not only prioritises comfort but also supports overall well-being. 

As Dr. Darley states, "The perfect sleepwear is a light weight and breathable fabric, which allows just the right temperature for sleep." In line with these recommendations, Drift Sleepwear offers a curated collection of pyjamas crafted from premium organic cotton, designed to provide the perfect blend of comfort, breathability, and style. With Drift Sleepwear, you can experience the essence of sleepwear excellence, ensuring a restful night's sleep and a revitalised morning.

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Reflecting on Dr. Darley's insights, it becomes evident that the perfect sleepwear is more than just clothing; it's a catalyst for relaxation and rejuvenation. With this in mind, we at Drift Sleepwear are committed to crafting pyjamas that not only look good but also feel good, providing the perfect combination of style and comfort for a restful night's sleep!

Practical Tips for Optimal Sleep 

In addition to sleepwear, Dr. Darley offers practical tips for creating an optimal sleep environment. From maintaining a cool room temperature to minimising visual and auditory distractions, her recommendations align with our belief in the importance of a helpful and peaceful sleep environment.

Dr. Darley advises that the ideal temperature for a bedroom is around 18 - 19 degrees (65 Fahrenheit). This ensures that our bodies can regulate temperature effectively, promoting deeper and more restorative sleep. Furthermore, she emphasises the importance of minimising clutter and optimising air quality, creating a serene sleep sanctuary where rest comes naturally.

“Other factors include keeping it uncluttered so there are no visual triggers of other things to be done, clean in terms of washing sheets and pillowcases weekly, change sleepwear more often, low light that doesn’t have blue light in it (we use a bedside lamp with a dim older incandescent style bulb), and air quality should be good so use a de-humidifier for damp basement bedrooms, or air purifier if you are in an area with wild-fire smoke.” Dr. Darley states when asked to share some practical tips on creating an optimal sleep environment.

Embracing the Journey to Better Sleep: A Call to Action 

As we conclude our conversation with Dr. Catherine Darley, it's clear that the path to better sleep is within reach. By incorporating her insights into our daily routines and choosing the right sleepwear, we can unlock the transformative power of rest, night after night.

You can find more information about Dr. Catherine Darley via This Link.

Join us on this journey to better sleep. Explore our collection of organic cotton pyjamas for men, thoughtfully designed to provide the perfect blend of comfort and style. Invest in your sleep, invest in yourself, with Drift Sleepwear by your side. Together, let's embrace the power of quality rest and awaken each day feeling refreshed, rejuvenated, and ready to take on the world.