Studies say that you spend more time in your bedroom than any other room in your house. Sleep is vital to your health and well being. Not getting enough sleep has been linked to health conditions such as weight gain, diabetes and high blood pressure. For many of us getting to sleep at night is not easy, but did you know that a huge part of this problem is in the environment that you sleep in.
Here are some tips on how to turn your bedroom into a sleep haven:
Dim the lights: When you are getting ready for bed, dim the lights in your bedroom or even better, light your bedroom the natural way by using candles to encourage your body to ease into night time. Our bodies are programmed to respond to light stimulation. When there is less light, our bodies naturally start to prepare for sleep by producing a hormone called ‘melatonin’.
Top Tip from Donna: Keep lighting dimmed in the evenings and avoid bright lights. This also includes avoiding televisions, phone screens, tablets and computers after around 8pm. I know how tempting it is to go on social media or browse the internet when you are bored and can- not sleep. Unfortunately, this is one of the worst things you can do for yourself. Your body only produces the sleep hormone melatonin when light levels drop. It is therefore also advisable to resist turning on the lights if you wake up in the night.
Keep your cool: When you sleep your body temperature naturally drops. Ensuring you are in a cool (not cold) room should ease you into a deep sleep, the ideal temperature for a bedroom is between 18 and 21C. A room which is too hot can make you restless and a room that is too cold can make it a struggle to get off to sleep.
Quiet is key: Try and keep your room as quiet as you can as noise disruptions can hinder you getting to sleep. If you are faced with unwanted disruptions, try playing white noise or soothing music with a sleep function that turns off after 90 minutes or so. White noise works by reducing the difference between background noise and ‘peak sounds’ such as a siren or door slamming, creating a constant ambient sound.
Create a sanctuary: Make your bedroom a calm and pleasant place to relax by turning it into your own personal sanctuary. When you walk into your bedroom, do you feel relaxed and peaceful?Add personal mementos that make you happy along with a calming colour scheme to promote a relaxed atmosphere. Fresh clean sheets and a tidy room always make a bedroom more enticing and encourage you to go to bed earlier.
The smell of sleep: There are many ways to introduce relaxing scents into your bedroom to aid sleep. Lavender is one of the most popular essential oils that has been known to help you fall asleep faster, sleep better and wake more refreshed. Other smells that can aid a restful night sleep are Chamomile, Jasmine, Rose and Sandalwood. You can use them in the forms of oils, room incense, pillow sprays and candles. Try and only use these fragrances when you are winding down for bed to get your body to recognise these as ‘sleeping’ smells.
Be comfortable: Goldilocks was right when it comes to selecting the perfect mattress. Some people need a mattress that offers more spine support, while others may need one that is softer on pressure points, such as hips or shoulders. 1 in 5 bad sleepers put their poor sleep down to an uncomfortable mattress. There is no right answer when it comes to what type of mattress is best, it is all down to personal preference. We spend at least a 1/3 of our lives in bed so it is incredibly important to ensure we are comfortable while we sleep.
Now that you have all the elements to create a comfortable and relaxing environment where you will be able to sleep better, put your creative cap on and start brainstorming with your inner artist right away!