Top tips for the bedroom

sleep help

sleep science

If you’re having trouble sleeping, one of the first things to consider is your bedroom. Here are some top tips for making your bedroom fit for purpose:

Hester Hammond

1. Have a comfortable bed

Your bed is the most important contributor to a good night’s rest. A bed that lacks comfort, space and support is likely to leave you waking tired and achy. Choose a mattress that offers the correct support and comfort for your weight and build, and if someone else is going to be sharing the bed, spend extra time finding a bed that’s mutually comfortable. For more information on how to choose a bed visit the National Bed Federation.

2. Lighting

When it’s light, our bodies assume it’s time to wake up; when it’s dark, we release melatonin, which relaxes the body and helps us fall asleep. Make your bedroom as dark as possible with a blackout blind or curtains, or consider using an eye mask.

3. Temperature

If you’re too hot or too cold, you won’t sleep soundly. A temperature of around 16-18° C (60-65° F) is the ideal. It’s also a good idea to have an open window, if possible, to help with air circulation.

4. Keep it tidy

Keep your bedroom neat and tidy. Decluttering the room can help declutter the mind.

5. No Technology

Keep televisions, smart phones and computers out of the bedroom. Avoid treating your bedroom like the rest of your house, save it for sleep and sex. Don’t use it for work, watching TV, eating, or even talking on the phone.

6. Make a sanctuary

Add special touches to help you feel more connected and peaceful. Family photographs, plants, flowers and ornaments help create a room that’s pleasant and relaxing. Think about the décor, some colours such as red, yellow and orange are going to keep you awake, try and choose muted colours. Smells can also help, such as Lavender

7. Noise

Obviously, loud noises can interrupt sleep. If keeping the window open makes it noisy then earplugs may help. But some soft, steady sounds can be soothing. Some people use ‘white noise’ tapes or the sound of a fan or hairdryer.

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