There’s a reason why, as humans, we naturally wake up when the sun rises, and find ourselves feeling tired as it sets.

Melatonin, a natural hormone produced by the pineal gland in our brains, helps control our sleep cycles, and the production of this hormone is controlled by levels of light. When it’s light, production of the hormone stops, whilst when it’s dark, the pineal gland is prompted to start producing melatonin.

As a result, melatonin helps to regulate our circadian rhythm and syngergise our sleep and wake cycle with night and day. In doing so, we get consistent, good quality sleep. And believe it or not, quality of sleep is far more important than quantity!

Learn how to sleep better


So, if you’re finding your sleep disrupted by light breaking through the curtains, or the little ones struggling to fall asleep at their usual bedtime when summer comes around, you might need to make your bedroom darker.

Ensuring your bedroom is darker during the buildup to sleep and through the night, will help your melatonin production. This is important for both adults and children, as melatonin development will regulate your cycle ensuring a consistent routine, and also help ensure better quality of sleep too.

Sleep better with our integrated blackout blinds

Blackout blinds are a brilliant way to ensure your room is suitably dark at bedtime, and throughout the night, helping contribute to that all important melatonin devolvement.

Shutters with integrated blackout blinds provide the convenience of being able to block out light completely at any time of day or night.

While conventional window coverings offer a good deal of protection from exterior light most blinds, curtains and shutters are limited in their effectiveness. Interior blackout shutters (which combine blackout blinds behind shutters) are expertly designed to block exterior light with flawless precision.

If you’re struggling with your sleep, there are also further tips you can try to help improve it. Here are a few to get you started:

  • Set an alarm – When you lose routine, you lose the structure that keeps you sleeping well, meaning sleeping in too late can have a negative impact on our sleep drive. So, even if you’ve slept badly, you should still get up nice and early. This will help you to build an ‘appetite’ for sleep, helping you get a better night’s sleep the next night.
  • Remember quality not quantity – Forget the eight-hour rule, it’s a myth. Everyone has different sleep needs, so if you’re counting the hours, you will only be giving yourself more pressure and anxiety, ironically making sleep even harder to get.
  • Spend more time outdoors – Spending more time outside is not only good for your mood, but will help regulate your body clock too, using daylight as a tool to set a day/night cycle.
  • Think like a good sleeper – Reframe negative thoughts around sleep and try to start thinking how a good sleeper thinks. A great way to do this is to make a list of the things a good sleeper would think. Such as, example, ‘even if I sleep badly tonight, I will be fine tomorrow’. To put it simply, you need to un-programme your bad thinking and re-programme yourself to think like a good sleeper!
The Insomnia Clinic’s Sleep Well, Live Better Course


For more help with your sleep, why not try The Insomnia Clinic’s Sleep Well, Live Better Course? Teaching you how to fall asleep easily and sleep through the night, many people see improvements in just a few days.

Providing simple information and a step-by-step process to fix your sleep, the course will clearly guide you through the simple steps to improve your sleep, including everything you would receive in face-to-face sessions. Plus, I am there to provide ongoing support throughout the entire programme.

Learn more and purchase the course at the following link:

Riverside Shutters, We are here to help…

Call Riverside Shutters today on 020 3126 4984 and our friendly, knowledgeable team will be here to help with all your questions. At the same time, why not arrange your free home survey?