With World Sleep Day fast approaching on 19th March, here is a reminder about how important a good night's sleep is for a healthy life.
There are many simple ways to optimise your bedroom for improved sleep and here
are my 8 top tips for small changes you can easily make.
1. Keep the bedroom cool
Did you know that the optimal temperature for sleeping is approximately 18C degrees!? A bedroom cooler than this, or equally too warm, can lead to an unsettled night. If you’re looking to make sure you keep your bedroom at the perfect temperature, try giving your bedroom a makeover with the addition of a thermostat that can be programmed at the perfect temperature!
2. Keep the bedroom dark when sleeping
Whether you choose to dim the lights 30 minutes before going to bed, avoid blue emitting devices or close the blinds, any action taken to keep your bedroom dark whilst sleeping will significantly improve your sleep. This all contributes to the production of melatonin (the sleep hormone) which regulates our sleep-wake cycle.
As March brings the start of Spring, it’s important to remember how this can impact on our sleeping patterns. With Spring and Summer approaching and daylight increasing, it is recommended to add blackout blinds to encourage a better and longer night’s sleep.
Whilst I recommend a dark bedroom to sleep in, décor wise it’s very different…
3. Decorate your bedroom in calming hues
When it comes to decorating your bedroom, colour choice is important.
Soft green and blue tones are wonderfully relaxing and create a calming feel. Pink is often perceived as a feminine colour, however dusty pink is an excellent choice for that sense of calm in any bedroom.
Whilst what colour you choose for your bedroom is a personal choice, try to keep your colour choices light and soothing; especially when considering smaller rooms. Darker, mellow colours such as warm grey can work well in larger spaces and can complement pink tones nicely to make the perfect bedroom atmosphere.
4. Invest in a quality mattress and pillow
A common cause of poor-quality sleep is an inferior mattress and/or pillow. The best mattresses are comfortable to cosy up on, yet firm enough to support your body and meet your individual needs. On average we spend 6 – 9 hours in bed each night, if you are to invest in one lavish purchase for your bedroom make it your mattress. Pillows are of equal importance and a superior quality pillow with adequate neck support is sure to aid a restful sleep.
5. Use the right bedding
The material of your bedding can make all the difference to the sleep you get. It is so important that you have the right bedding and the correct tog duvet. So what tog is the right tog for you? The higher the tog, the warmer the duvet; 4.5 -7 Tog is usually sufficient in the warmer months and up to 10-13.5 for the cold winter months.
It is worth investing in either an Egyptian cotton with a thread count of 400+ for soft and silky duvet covers and pillowcases. Linen sheets have in recent years become more and more popular as they have natural and unique ventilating, bacteria resistant, moisture absorbing and evaporating capabilities. Avoid bedlinen made of synthetic materials as they are less breathable and can trap moisture and heat while you sleep.
6. Eliminate clutter
A cluttered bedroom has an impact on your sleep quality, whether you are aware of it or not. A messy environment is registered by our brain as an incomplete chore, on a subconscious level. We spend around one third of our lives in our bedroom and so it is often a room that can feel the effects of clutter and untidiness. Clutter, such as clothes sprawled on furniture and paperwork laying around the room, is not conducive to a good night’s sleep. Give your mind one less thing to think about by eliminating clutter. Click below to find out more about my top tips for bringing calm into your home by decluttering.
7. Banish the TV before bed
Artificial light is typically emitted by the television and disrupts melatonin levels, which has already been mentioned as being key for our sleep-wake cycle. Watching TV in bed before sleeping keeps your brain stimulated, preventing you from falling asleep.
Even if you find yourself drifting off whilst watching TV, you are likely to get woken up by changes in volume and lighting from the screen. Broken sleep compromises your immune system and memory. Restorative sleep is essential for your long-term health.
8. Add sleep enhancing plants
Indoor plants can be great for your health, and great for your sleep! They supress airborne germs, remove chemicals from the air and release water vapour – all of which can help towards a better sleep.
The obvious choice for a sleep enhancing plant would be lavender, the aroma of which is proven to have calming qualities and can help reduce anxiety. Jasmine is another beautifully smelling plant which can help with stress, fatigue and depression. You might also want to consider a snake plant, which would be a fantastic addition to your bedroom. It can filter harmful toxins, release oxygen through the night and help you wake up feeling invigorated.
At the end of the day your bedroom should be your sanctuary, where you escape the stresses of the day. Make it your mission this World Sleep Day to create a bedroom that contributes to getting the best night’s sleep.
If you need help creating the perfect atmosphere for your bedroom, contact me today at: