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A mindful approach to sleep

Are you tired of restless nights tossing and turning in bed? At Jones & Tomlin, you won’t be surprised to know that we consider that quality sleep is crucial for your health and preparing for the day ahead.

Improve your sleep health with our mindful sleep top tips. These techniques will help improve relaxation and have a positive impact on that all important slumber we so desperately need.

It is common to suffer from disruptive sleep

Everyone experiences occasional sleep issues. Stress can be a huge contributing factor and can harm your ability to get to sleep and can sometimes cause periods of insomnia.

Sleep disturbances are often self-sustained: you’re fretting bedtime, you’re trying to force yourself to sleep, and as a result, you don’t sleep and you create a vicious circle. Even if you’re experiencing several nights of insomnia, all is not lost. Instead, choose an activity that allows you to relax and unwind: start meditating!

Why does meditation work and how can it help you?

Meditation can help you get out of a bad sleep cycle. The simple act of lying down and concentrating on your breathing will help relax your body and mind.

It can encourage you to have a non-judgmental look at your thoughts, reducing the stress you have been feeling during the day. It allows you to be more conscious in the present moment, to be aware of your sensations and feelings, giving you the possibility to reach a tranquil mind. Thus, the positive energies favoured by meditation will allow you to gently fall asleep, ready to wake the following day with more energy.

Where to start with mindfulness?

It’s time to start meditating.

Meditation consists of focusing your mind, concentrating on your breathing and posture, to be conscious in the present moment. Taking this time for yourself will help you understand your mind and therefore control it better.

Make yourself comfortable, ready to unwind for bed, close your eyes and find stillness. Make sure you’re in a quiet environment, far from any distractions that could interfere with the meditation session.

Try this method without setting expectations:

The simple fact of taking the time to focus on your mind without getting too carried away by your thoughts can help you slide into sleep. Relax, and enjoy the silence and stillness as you clear your mind.

Lie flat on your back and place your hands on your stomach. Close your eyes and take a deep breath in. And out.

Draw attention to your breath. Feel your body rise and fall. Slowly, feel your body relax as your mattress supports you.

Bring your attention to every part of your body, as you scan for tension from your toes, moving upwards. Feel your body become heavy as you switch off.

Breathe in. And out. Your head is heavy. Your eyes are heavy. Sink even deeper into the bed and feel yourself slowly drift off to sleep.

Create the perfect environment for mindful sleep

Your approach to mindful sleep could be wasted if your bedroom doesn’t welcome, soothe and relax you after a long and draining day.

We recommend turning your bedroom into a peaceful sanctuary. Keeping the room dark with soft lighting and thick curtains, use layers of cosy natural bedding and tidy your bedroom regularly so you can drift off to sleep in a harmonious setting.

Invest in a quality bed and mattress

Every evening, your bed should make you want to snuggle up and rest. To get a good night’s sleep, invest in a quality bed and mattress – your body and mind will be very grateful for it.

We have over 75 years of experience selling premium beds, mattresses and bedding. Whether you have back problems, you are a side sleeper, or have allergies, Jones & Tomlin stock a vast range of hand-crafted brands to suit your needs and budget. Why not pay us a visit in-store or give us a call on 01903 228911.

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Sleep Cool This Summer

If you’re prone to tossing and turning when the mercury rises, don’t sweat it. Our Sleep Specialists have more than a few tricks up their sleeves for staying cool at night, when the temperatures take a turn for the tropical


Here in the UK we’re not generally accustomed to hot weather, so when the Great British summer serves up a serious dose of sunshine many of us struggle to get a decent night’s sleep. Most importantly, we all know how detrimental that can be to both our mental and physical well-being.

Be Prepared

Part of the problem is that soaring temperatures in the UK are somewhat unpredictable, so our homes are simply not equipped to handle them. But the sad reality of climate change is that the planet as a whole is getting hotter, and the UK is no exception: according to Met Office data, heatwaves have been made 30 times more likely! In conclusion, the average summer temperatures are up to 5.4° warmer than they were between 1981-2000.

With this in mind; it’s sensible to plan ahead and invest in some key items that will keep you comfortable in hot weather. Don’t wait until a heatwave strikes to try and buy a fan or an air-conditioning unit; as they quickly become as scarce as hen’s teeth with a price tag to match!

Think Natural

Natural fibres like cotton and linen are far superior to man-made fabrics when it comes to staying cool at night. Wearing loose-fitting nightwear made from organic materials can make a huge difference too, but be sure your bed linen is doing its bit too. Step away from synthetics and choose sheets in fabrics renowned for their thermo-regulating and sweat-wicking properties. For example, Egyptian cotton and percale are a great choice. It’s also worth knowing that light-coloured sheets will keep you cooler than dark ones, as they reflect sunlight rather than absorb it.

If you like to use a duvet all year round, switch your winter-weight quilt for a lightweight tog between one and seven; and opt for natural fillings such as feather, down or wool for enhanced breathability. Swapping your pillow for one with a natural filling also makes sense; especially when you consider that the head is one of the hottest parts of the body! In addition, don’t forget your mattress protector should also be breathable; otherwise your best efforts to create a cooling haven will fall at the final heat-trapping hurdle.

What’s on the Inside?

Do you know what type of mattress you’re lying on and what it’s filled with? There’s a whole host of options on the market; but when it comes to airflow and breathability it’s generally the case that sprung mattresses with natural fillings are the way to go.

The Sleep Council recommends you change your mattress every seven years; so if it’s time for an upgrade it may be worth considering not just comfort, but coolness too. We’ve been matchmaking our customers with their perfect mattress for years, so we can help you bust through the jargon to find the one that ticks all your boxes. Our collection includes mattresses from expert manufacturers including Enchanted House Beds, Vispring and Millbrook; all of whom produce sprung mattresses with temperature-regulating fillings such as cotton, lambswool, mohair and silk.

If you’re not looking to update your current mattress, it may be worth adding a natural-fibre topper; such as the Hypnos mattress topper, which can transform your mattress with a layer of cushioning that works in harmony with your body.

Go with the Flow

Research shows that the ideal temperature for a bedroom is 16–18°; meanwhile, anything above 24° can make it difficult to doze off. Maximising the airflow through your sleep space is crucial on a hot day, and there are several techniques you can apply to achieve this.

Opening a window seems like an obvious fix, but keep in mind that this will only help if the temperature is much cooler outside than inside. During the day, it can actually be more beneficial to keep your windows closed and use blinds or curtains to block out the summer heat. If the outside temperature decreases at night, that’s the time to open the windows and let some blissful cool air drift into your home. If you have a fan or an air-conditioning unit, be sure to position it so that it faces an open window to create a cross breeze. You could also try hanging a damp sheet in front of an open window to take the thermometer reading down a notch or two.

Deep Freeze

Your freezer can be a trusted ally in a heatwave, and not just because you can stash it full of ice lollies and cold drinks. Try placing a bowl of ice cubes in front of your fan and positioning it so the air is directed at your face for instant air-conditioning; or filling a hot water bottle with ice-cold water to create a cold pack – especially refreshing when popped under your pillow or pressed against key pulse points at your wrists, ankles, feet, and temples.

Some people even swear by putting their sheets and pillowcases in the fridge or freezer for an hour or so before you hit the sack (just make sure they’re in a sealed bag). The effect won’t last all night, of course, but the initial feeling of climbing into a cool, crisp bed may just be enough for you to drift off before the insomnia kicks in.

For more advice on creating a summer-ready sleep space, have a chat with our knowledgeable team on the phone or in one of our stores.