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Can't Sleep? 5 Steps to Help You Sleep Better & Longer

Published on: 17 Oct 2019, 14:29  |  Last Updated on: 16 Jan 2020, 11:58

Can’t Sleep? 7 Steps To Help You Sleep Better & Longer

Struggle to get to sleep at night? Finding that some night's you are getting little to no sleep? Looking to improve your quality of sleep? Feather & Down is the sleep dedicated brand that helps encourage a restful night's sleep and allows you to create the perfect bedtime routine.

Customer Reviews
Feather & Down Sweet Dreams Pillow Spray
Love Love Love this Pillow Spray (⭐⭐⭐⭐⭐) – Elaine C
I Bought it for my best friend for Christmas in a collection of products but she needed more pillow spray as she slept like a baby every night after using it, it's absolutely fabulous I would recommend it to anyone to help you have a good nights sleep. It smells divine.
I would recommend to anybody (⭐⭐⭐⭐⭐) – Iron Kitten
I was a bit sceptical that this would work but it is actually very good indeed.I find that the fragrance relaxes me & so I drift off to sleep very much quicker than I normally would, as I have been having trouble getting off to sleep recently Feather & Down sweet dreams has been a very welcome change in my routine. The spray does not smell overpoweringly of lavender, it has a sweet & calming fragrance & I find the little spray bottle is just the thing to keep by your bed. I will be buying this again as I love it & I would recommend it to anybody who is having trouble sleeping.







Wind it Down and Get into a Routine

Stress and anxiety are some of the biggest contributing factors when it comes to sleep loss. In fact, the Mental Health Foundation published an article in 2018 off the back of a UK-wide stress survey, outlining that 74% of UK adults had felt stressed, overwhelmed or unable to cope in the last year. Interestingly this percentage was highest in women at 81%. (Source:

Incorporating some key things into your routine can help you wind down according to the NHS:

  • Try having a warm bath before bed – while not everyone has time (or can afford) to run a hot bath every evening a hot bath helps your body reach a temperature that is ideal for rest.
  • Write lists – sometimes it helps to get your house (brain) in order so you can plan out and organise those wild thoughts. If you’re anything like us our minds run wild at 11 pm! Writing lists helps you to think clearly and remove any distractions.
  • Incorporate Yoga, Pilates or Meditation into your routine – these exercises and techniques help to relax the muscles and clear your mind reducing your overall stress levels. Be careful though, overly intense exercise can actually have the opposite effect!
  • Try relaxation music or download a relaxation app such as Headspace – relaxation music can help you to unwind while apps such as Headspace can tech you mindfulness meditation, a practice rooted in ancient history. Daily meditation can reduce mind wandering and increase focus, lessening our feelings of fear and stress. (Source: Headspace) This was also proved by John Hopkins University in an analysis of ‘Meditation Programs for Psychological Stress and Well-being’.
  • Eat breakfast every day within half an hour of rising – not when you get to work or commute, it’s within that first half of waking up. Especially if you wake up and your nervous system is nervous, you’re already thinking of what you have to do that day. Eating within half an hour of rising stabilises your blood levels, it tells your body you’re not living in famine, it tells the body and mind that you safe, so that later on in the night you produce melatonin so you can sleep. We only produce the sleep melatonin when we feel safe.
  • Read a good book – reading a book can distract your mind and help you relax. Finally, we now know why reading is good for us (aside of course from gaining knowledge and perception!).
Have a Healthier Relationship with Technology 

The hour before you get into bed, withdraw from technology. Ideally not watching TV in bed or in another room, not falling asleep in front of the TV and not watching TV while you’re on 3 or 4 other devices at the same time. Ideally, your bedroom would be a sanctuary, free of technology, not checking devices during the night.

It’s normal to wake up during the night but what you don’t want to be doing is waking up, checking the time, calculating the time, looking at emails, and actually all the decisions you make during the day will impact on your sleep. During the day, making the effort to get away from technology, every hour – hour and a half have a few minutes where you’re not looking at phones or your laptops.

Taking technology-free breaks in the day will impact on how much deep sleep you get a night.

Control your Temperature 

Heat can reduce comfort and prevent us from getting to sleep as our core body temperature gets too high. You can take a number of steps to reduce body temperature including:

  • Opening the windows – this encourages a flow of air
  • Get a lighter duvet and linen covers or lose them altogether
  • Wear light breathable clothing
  • Have a cool shower before bed
  • Drink plenty of cold water

The opposite is true in winter months when your core body temperature can get too low. Consider sleeping with a hot water bottle, buying a higher tog duvet and running yourself a hot bath or taking a hot shower before bed.

Get to Bed Earlier 3-4 Night's a Week 

The 90-minute phrase of sleep before midnight is extremely powerful, it heels the body on every level, physical, mental, emotional and spiritual. You don’t need to be in bed fast asleep, just in bed around 10 pm and resting and prepares your physiology to function in a different way so you have more access to deep sleep.

Avoid Drinking Caffeine and Stay Hydrated

Caffeine is a stimulant which most people take in the morning to wake them up, therefore it is counter-intuitive to take it before you need to get a good night’s sleep. According to the ‘National Sleep Foundation’ caffeine can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increasing adrenaline production.

Six or more cups of coffee a day is seen as excessive according to the National Sleep Foundation so if you’re drinking more than that you should consider a lifestyle change as this could be contributing to poor sleep patterns and is associated with other negative health effects.

Drink 2 litres of water during the day – the human body is 70-80% water so in order for our sleep biochemistry to function optimally and for our brains to function, it needs to be well hydrated. That means every cell in the body needs to be in an optimal state of hydration to enable amazing sleep. Drink 2 litres throughout the day, not all at once.

Try our Feather & Down Sleep Range

Infused with lavender and chamomile essential oils, Feather & Down is the dedicated sleep brand to help aid a restful night's sleep. Encouraging calm and tranquillity to create a state of wellbeing, allow yourself to create the perfect bedtime routine, letting your mind and body to unwind as you prepare for bed. Customers have tried and tested our Award-Winning Sweet Dreams Deep Sleep Pillow Spray with over 83% of people who used it said they fell asleep quicker than usual. Not only that, our sleep spray currently has 10 reviews and ALL of them rated the product 5/5 – how’s that for a recommendation?

83% feel alseep quicker than normal 84% had a more restful night's sleep 91% felt more calm and tranquil

These independent results are based on an independent study on 103 women over a 3 week period. 

Other products in our range include:

It’s important to note that herbal remedies, natural sleep remedies and sleep aids can only help you achieve a good night’s sleep. They will work best when incorporated with the lifestyle recommendations above. For sleep disorders such as insomnia and sleep apnea, you should consult your doctor for expert advice.

Dr Nerina Ramlakhan

Feather & Down has been working with Dr. Nerina for two years on educating our consumers on the importance of sleep. Our joint mission is to encourage people to get a restful night's sleep and we have created a series of videos where Dr Nerina discusses the importance of sleep, different issues that may affect your sleep and what you can do to get a better night's sleep. 

Nerina Ramlakhan is a physiologist who has specialised in maximising individual and organisational performance for over two decades. She has a strong belief that everyone can live a healthy and more fulfilling life by tapping into and nurturing their deepest inner resources – even in these hectic, technologically driven times that we live in. Her work, both with individuals and organisations, is dedicated to helping people to create greater balance, vitality, meaning and peace.


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