Do you sometimes have trouble sleeping? If so, then you’re not alone. A wellness survey by insurance company Aviva found that a staggering 67% of UK adults suffer from disrupted sleep and around 23% get no more than five hours nightly. While there are many reasons you might struggle with sleep, one that’s easy to address is your bedroom. Particularly in recent months, your bedroom may have turned into an office, gym or even children’s playroom. If you’re keen to get a better night’s sleep, then start by reclaiming your space! Here’s what to do.
The right temperature for sleeping
Many of us have our bedrooms too hot, which can cause disrupted and restless sleep, or too cold which is uncomfortable. The ideal temperature is around 15.6 to 19.4 degrees C. This comparatively cool temperature will help to warn your body that it’s night time and it should be starting to prepare for sleep.
Keep it dark
Our bodies respond best to a natural rhythm. Ideally, we’re programmed to wake up at dawn and rest at dusk. In the modern world, though, that’s not very practical – especially in the winter! Having a bedroom that’s too light won’t be doing you any favours, as your body will struggle to accept that it should be sleeping. Try using blackout curtains to block out street lighting, with an eye mask as back up. Close bedroom doors so that light from other parts of the house can’t be seen. If you have anything electrical plugged in, then turn the appliance over so that you can’t see the charging light overnight – even this tiny amount of light could be making a difference.
Keep it quiet
Quiet, please! Noise pollution such as street sounds or barking dogs is one of the biggest culprits for keeping people awake. Ideally, fit double glazing or use some good quality, comfortable anatomical ear plugs. You may also find that a white noise machine or whale songs played quietly may cover other, more disruptive noises.
And so to bed
The most important part of a sleep-ready bedroom is undoubtedly the bed itself. This should be comfortable, with a good quality, supportive mattress, and look crisp and inviting. Choosing good quality bed linen can make a huge difference, as can the right nightwear. Look for natural fibres such as cotton, which will help you regulate your body temperature and give you a more restful night.
Create a haven
Finally, try and resist the temptation to use your bedroom as a combination of office and home cinema! Using devices such as mobile phones or laptops just before bedtime will over-stimulate your brain and leave it unable to prepare for sleep. When you close your bedroom door at night, try to shut out your daytime preoccupations – you’ll notice a difference in the amount and quality of your sleep.