Sweet dreams: how to sleep better

Are you getting as much sleep as you’d like? If you’re reading this, chances are you’re probably not. These days, we’re all on a quest to get better shut-eye and – you’ll be glad to know – that needn’t be difficult. However, in order to reach your personal slumber sweet spot, John Lewis’ sleep experts recommend you consider this first: what kind of sleeper are you? 

Whether you’re hot or cold, a heavy or light sleeper, or someone who suffers from allergies, our go-to guide will help you choose the right bed and bedding to remedy common sleep disturbances. 

Some people just feel the cold more than others. A low room temperature of 16-18°C is recommended for optimum sleep but, if you’re too chilly, it can make it difficult to nod off.

If you’re after warm bedding, Olivia Shykles, John Lewis Partner and Bedding Buyer, suggests choosing bedding or a mattress that contains wool, silk or cashmere. These natural fibres are ideal for regulating temperature: ‘They help keep you snug and warm at night and also wick moisture away from your skin in warmer months,’ she explains, adding that ‘bedding made with temperature-regulating technology helps you to maintain your ideal sleep climate.’

Cold sleepers often prefer a higher-tog duvet: choose a rating of 10.5 or more. You can also try one of our 3-in-1 duvets, which have two sections that can be used individually or together, creating the option of three different tog ratings. Perfect for the changing seasons.

Kicking off the covers at 3am because you’re overheating? Natural materials will save the day (and night). They offer greater breathability to stop you feeling hot and sticky – a real bonus if you suffer from night sweats or if you’re going through the menopause. 

‘Foam and memory foam products aren’t always as breathable, so we suggest hot sleepers avoid these,’ says Olivia. ‘A lower-tog duvet might be a better choice.’ Look for cooling mattresses, duvets and pillows in linen, cotton, wool, feather down or silk, all of which will work in response to your body’s natural temperature regulation system.

Synthetic bedding options can help you sleep without getting bunged-up. ‘We have a wide range of synthetic products that have the same feel as natural options or that have specialist treatments applied, ranging from foams to polyesters,’ says Olivia.

‘Nearly all of our bedding, duvets and pillows are also machine washable – and we’d suggest washing them every couple of months to minimise the risk of allergy symptoms recurring.’

Sports injuries, age-related aches and pregnancy all demand a little extra support. ‘It’s really important to find bedding that offers optimal support and maintains good spinal alignment,’ says Olivia. 

‘Where possible, visit a store to try different options to make sure you’re getting the right support from your mattress, pillow and toppers,’ Olivia adds. ‘Our expert Partners are there to guide you. If it’s cloud-like softness you’re after, a memory foam mattress and pillow will really support you, adding a sense of cosiness.’

There’s lots to consider before choosing a bedframe, says Kirsty Roper-Hall, John Lewis Partner and Bedroom Furniture Buyer. ‘A frame with supportive, sprung slats or a solid base provides a durable foundation for your mattress – by helping prevent sagging, you can enjoy more comfortable sleep,’ she says.

‘Consider the aesthetic of your bedroom; metal bedframes look modern, upholstered designs can add luxury, while wooden styles are more airy and come in a range of finishes, from natural white washes to walnut. Our Scandi range’s natural finish helps you curate a calming environment. Don’t forget to think about bed height and storage options and, if you like to pile your pillows high, opt for a taller headboard.’

It's not just adults who need a good night's rest; sleep quality is so important for your child’s development and, of course, when they sleep well so can you. Arielle Azencot, John Lewis Partner and Junior Buyer for Children's Bedding, says: ‘We recommend a soft-tension mattress in natural materials to help with breathability. Pocket springs offer the best support for a growing body.’

When it comes to bedding, children have different needs to their grown-up caregivers, so always follow the age group recommendations. ‘Quilts, duvets and pillows are not suitable for children under 12 months, due to risk of overheating and suffocation, so use baby blankets or sleeping bags instead,’ says Arielle. She recommends The Lullaby Trust as a great source of advice for safe sleep for babies.

Children aren’t able to regulate body temperature as adults do, so check duvet tog ratings. Keeping their room at a temperature of 18-20°C, choose duvets no warmer than 4 tog for 12- to 36-month-olds, or between 4.5 and 7 tog for three years and over. In summer, a lightweight blanket can be a good alternative. And do buy the right size for the bed – too big a duvet can also lead to overheating. 

Book a free one-to-one online or in-store appointment with a John Lewis sleep expert to discuss your needs. You’ll get free, personalised and impartial advice on the right products for you, from bedding to nightwear and lighting. Appointments last 45 minutes and there’s no obligation to buy anything. It might just help you achieve the best sleep of your life.