Do you struggle to get a good night’s sleep? There are so many factors that can affect the amount and quality of your sleep. From what you had for dinner to medical conditions, stress levels or the medication you’re on.
There are some factors you may not be able to control, but the good news is that you have the power to change the environment you sleep in - that is, your bedroom.
Follow our top tips to make your bedroom the perfect sanctuary for a restful night’s sleep.
Darkness is a signal to your body to produce melatonin, which helps you drift off to sleep. If your bedroom is too light, this sends your body the wrong messages.
That’s also why the advice is always to avoid phone screens when you’re getting ready for bed.
If you work night shifts and need to sleep during the day, blackout curtains and/or blinds are a must, especially, if you have street lamps outside your bedroom window. An eye mask is a cheaper alternative. Make sure to dim any digital clocks overnight.
Temperature and air flow
The temperature of your bedroom makes a huge difference to your sleep quality. It’s difficult to get to sleep in a room that’s too cold. If the room is too warm you’re likely to wake up tossing and turning in the night.
Your body temperature actually drops overnight. Experts believe that 16-18 degrees Celsius is the ideal temperature for sleeping in.
This could mean turning the thermostat down overnight. You could open the window if it’s safe to do so. This will give you plenty of air & prevent stuffiness. If the room feels cold - a cosy pair of pyjamas, bed socks and a hot water bottle will help you feel warm when you climb into bed.
Noise can also disrupt your sleep, especially if you live on a busy road. Investing in double glazing can help to reduce this. If you want to have the windows open, you might find ear plugs help to drown out street noise.
Be aware of any background humming created by appliances and gadgets in your house, e.g. the dishwasher. Closing doors or switching some devices off overnight may help.
Your body temperature overnight is not only determined by the ambient room temperature. The thickness of your duvet also plays a part. It’s best to alternate between a lower-tog summer duvet and a higher-tog winter one. So that you’re not overheating in summer or feeling too cold in winter.
It’s not only your choice of duvet you need to consider. You’ll also want to make sure your pillows are of the right height and firmness for a comfortable sleep.
Your mattress also has a major impact on your comfort levels and thereby the quality of your sleep. Everyone has their own preferences when it comes to mattress firmness. The important thing is that you’re not sleeping on an old, sagging mattress. It can put pressure on your shoulders and hips. Your back needs the right support, and your mattress needs to be adequate for your weight and build.
The bed linen you choose has an important bearing on your comfort. You don’t want your duvet cover or pillow case feeling rough against your skin. Opting for a smooth, high-quality organic cotton bed linen set will give you a feeling of luxury - you feel as if you’re staying in a nice hotel.