Little changes to the space in which you spend so much time can make a big difference to your waking life and also help take the drama out of trying to drift off. As sleep experts, we like to think we have a trick or two up our sleeves, so we highly recommend making the changes below in order to keep yourself relaxed and rested.
- Your bedroom is your zen space, a place for you to forget about life’s problems and get some well earned rest, so pick a colour that keeps you calm and relaxed. Hotel booking site Travelodge studied 2,000 British homes and found that those who slept in a blue bedroom were getting an average of 7 hours and 52 minutes of sleep every night. Also topping the ideal colour list are yellow, green, silver and orange.
- Try your best to keep noise to a minimum in your room so you can slowly relax without any loud clashes and clangs jolting you wide awake. However, many people do find white noise relaxing, such as the sound of a fan or rain. This is believed to be because as we grow in the womb, we are used to the wiring sound of blood rushing round us so calm, repetitive noises can actually still have a positive effect on us.
- This may seem predictable for us to be writing about, but in all seriousness, your bedding and mattress can have a huge impact on the quality of shut eye you get. We’re all individuals, so find what works best for you. You might like a super squishy mattress that you can sink into or perhaps a light and simple duvet if you tend to get warm during the night. Pillows are also a big deal; find the right level of support for you so you don’t wake up with a stiff neck. Although it sounds obvious, your bedding needs to be comfortable, which is something many of us seem to underestimate.
- Your bedroom is for sleeping in, and it should be treated as such. Move that treadmill somewhere else and make some space downstairs for your office desk. If your brain associates your bedroom with other activities, you may find you struggle to shut down at night and focus on getting your 40 winks. Any other general distractions could do with getting the chop too including general clutter and maybe even your tv in extreme cases.
- Come to the dark side, we get more sleep. It’s proven that all light, including artificial, prevents us from drifting off to sleep as it helps to keep our brain stimulated. Using black out blinds and turning off lamps etc may help you sleep faster. If you refuse to remove your phone from your bedroom during the night, try turning it screen side down so the light created by any incoming messages won’t make it’s way to you but the dreaded alarm can still go off (sorry!).
- As well as keeping it dark, keep it cool. Did you know the ideal temperature for sleep is 18 degrees? It may do you more good than you think to turn the heating off an hour before bed or let a cool breeze in during the Summer. Our body needs to begin a cool down process of it’s own so if you can give it a helping hand you will feel the benefits.
- Certain fragrances can help to promote sleep, with lavender, valerian, vanilla and jasmine being the top picks to lul you into dream land. You could incorporate them into your room via sprays, drops, candles or diffusers. This can be a more powerful tool than you think, as your sense of smell is directly connected to the emotional part of your brain so is capable of releasing ‘feel good’ chemicals.