The world is having a humongous heatwave at the moment, so a perfect night’s sleep is evading all of us.
How many times have you had a bad night’s sleep, but wondered why.
If you struggle to sleep on occasions, it may be caused by your bedroom. Bedrooms are usually designed to be multi-functional places, set up for different purposes in the day to at night. They become a place to store the washing, a home office or a place for the children to play.
When night falls, bedrooms need to be an oasis of calm in order to promote good sleep. Small adaptations to your bedroom could make the world of difference to the quality of sleep you achieve.
Getting the perfect night’s sleep might be down to the decor. The colours you choose to decorate your bedroom will have an overall effect on the atmosphere in there.
Choose subtle, muted tones of pastels, whites and beige. There has been much research undertaken on the psychology of colour. Some colours energise, some relax, and some can evoke an aggressive response.
Ensure that your mattress is still fit for purpose. Mattresses should be replaced every 8 years. If yours hasn’t been changed in that time, take a look at the Silentnight Mattresses range.
Choose bedding made from natural fibres such as cotton. Cotton sheets will enable you to regulate your temperature better and perspiration will easily evaporate. It is really difficult to sleep when you are too hot or too cold.
The correct pillow is also essential for a perfect night’s sleep. Unsupportive pillows or pillows that are too high or too low are a major cause of neck pain, which can cause migraines and headaches.
Keep your bedroom fresh and free from artificial perfumes. Open your windows regularly to let fresh air in. There are certain essential oils which are great for promoting sleep. Lavender induces a sense of calm and relaxation. Bring the scent of lavender into your bedroom with essential oils. You could have a relaxing bath using essential oils before bed, or spray a lavender mist on your pillow.
It is important to create a dark environment for sleep. Use blackout blinds and curtains to reduce light from street lights. Choose lighting options that can be changed to calm and subdued in the evening. Install dimmer switches and have bedside lamps for reading. Lighting is crucial for creating atmosphere.
Bedrooms are not the place for technology. Screen time before bed actually stimulates the mind rather than relaxes it. The bright lights from screens waken rather than subdue our minds, so it is important not to have a TV, laptop or smart phone in your bedroom. To relax yourself before bed it is good sleep practice to read a good book!
Maintain the optimum temperature for sleep by installing thermostats in the room. A room temperature of around 20 degrees is best. In hot countries it would be a good idea to install air conditioning to create a perfect temperature (though I feel like the UK needs air conditioning at the moment too!).
Being too cold is often more easily controlled than being too hot. Have different weights of duvets for the different seasons and add extra blankets when the temperature drops.
Hopefully, by following the above tips, you will be well on your way to achieving a peaceful night’s sleep. If problems persist consider visiting your medical practitioner for advice.