How to Create the Perfect Bedroom for Sleep..
How you sleep and how well rested you are can have a huge impact on your day to day life and sense of well-being, so it is important to maximise your potential to sleep well in bed and be comfortable overnight. Environment is a key factor in helping your body recognise sleep signals, so take time to create the perfect sanctuary for your rest hours.
Take these simple steps to wind down to a flawless slumber.
Recent research confirms that looking at blue light emitting gadgets reduces our body’s ability to produce the sleep hormone Melatonin. Brightly lit phones, tablets and e-readers make it harder to fall asleep and cause the body to have less deep sleep, so put them aside and listen to stories or read paper books or non-backlit gadgets in the late evening. Taking a phone to bed also encourages working late and remaining focused on business or problems; since this inevitably raises stress levels it will also affect your ability to relax and drift off into a peaceful sleep.
Make sure your bedroom is a pleasant place to be; keeping it uncluttered and relaxing can help you to feel good about going to bed and create a sense of peace. Take time to make the room look and feel calm and a sanctuary for bedtime. Ensuring the room is neither too hot nor cold and is well ventilated will also help your body to sleep well, so have a window open slightly if possible and limit central heating as much as you can. Make sure you can regulate your temperature naturally in the night by having a thinner duvet and an additional blanket that can be removed or pulled more closely over you in the early hours.
Sensory impact will also alter your sleep experience. Invest in good quality sheets and bedding that feel good against your skin to make your bed as inviting as possible. Similarly, wear nightclothes that suit your needs and the season so that you feel comfortable and unrestricted during the night. If your bedroom is near a streetlamp, invest in a blackout blind to remove light pollution from the room, which is not only better for sleep but also for your long term health. Similarly, block sounds with a white noise machine or a fan if you live in a busy area where unexpected noises may disturb you.
Since comfort and sleeping position as essential, make sure your mattress and pillows suit you and are supporting your body effectively. Whether on a traditional bed or a futon, a mattress should be replaced every 8-10 years while pillows have a limited lifespan and should suppose your head and neck to suit your comfort needs.