Do you struggle with the length and quality of your sleep? There has never been more scientific evidence to suggest that our bodies need good quality sleep. It recharges our minds and replenishes our bodies, ready for whatever tomorrow has in store for us. If you have decided that enough is enough and you want to take ownership of your sleeping pattern, it’s time to start considering the various ways you can improve your sleeping environment – the bedroom.
The truth of the matter is that we spend around a third of our entire lifetime asleep. Given that we spend so much of our time in our beds and bedrooms, promoting the health benefits of a beneficial sleeping space is vital to transforming our physical and mental wellbeing and even our performance at work. There is a range of areas for improvement to help you get the best sleep possible.
Ban the electronics
The stimulus of electronic devices such as smartphones, tablets, laptops and even televisions is enough to disrupt your sleeping pattern. The vast majority of these devices emit light that overstimulates the brain, preventing it from truly winding down and relaxing to prepare your body for a state of sleep. Do your absolute best to keep electronic devices to a premium. A television may just about be acceptable but make a pact to ban all smartphones and tablets from use in your bedroom at night – your previously overactive mind will quickly feel the benefit.
Reduce outside noises and interference
Noise is another common factor in sleep-deprived bedrooms across the country. Those that allow noise to pollute their sleeping space will inevitably struggle to switch off and relax. It’s not necessarily the sound itself that creates unsettled sleep patterns. It is the inconsistency of sound in your sleeping environment that rouses you from your slumber. Fortunately, there are various sound apps and machines you can use to counteract this problem. For the cost of a few quid, it may be worth trying the Sleep Genius app. This wonderfully simple app emits ambient noise at just the right frequency so that it does not impair your brain’s function, allowing it to sleep more restfully.
Get your mattress right
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Most people don’t realise that bed mattresses are only guaranteed to last for eight to ten years. This means that many unwittingly use mattresses beyond their useful life, leading to unnecessary physical impairments such as stiffness or numbness in the morning. A comfortable bed and a quality mattress are key to a perfect sleeping space. If you sleep alone and you are thinking of changing your lumpy, bumpy old mattress, the Casper single mattress 100 day trial is a great starting point to see whether this unique four-layer memory foam mattress has the desired effect on your mental and physical wellbeing. Casper is fast becoming the UK’s number-one mattress brand of choice, having invested heavily in product design to offer mattresses with ergonomic alignment for the spine, fostering a deep and restorative sleep. It is also an award-winning mattress with the UK consumer champion Which? so it is worth taking notice.
Keep your bedroom cool
A room that is too hot – or too cold – can greatly affect your quality of sleep, particularly REM sleep. A recent study proved that by better regulating body temperature using a “cooling cap”, insomniacs could sleep just as soundly as people without a sleeping disorder. It is said that the best temperature for a sleeping space is between 60 and 67 degrees Fahrenheit (that’s about 15 to 20 in Celcius). Of course, it’s completely down to personal preference. Have a play around with the temperature of your bedroom radiators and open your windows before bedtime to encourage enough ventilation to flow into your room.
Consider improving the air quality
It has been scientifically proven by the Harvard School of Public Health that inadequate indoor air quality increases the risk of sleep deprivation e.g. sleep apnea. Indoor air pollution is also a known contributor to cardiovascular diseases. Plants are an easy way to purify the air of your bedroom. They don’t only improve the air quality of your bedroom, they are also beautiful to look at. Aesthetically speaking, having an abundance of plants in your sleeping space can also help to relax your mind, reduce stress and improve your overall mental outlook.
Reconsider the colour of your bedroom
According to a study by Travelodge, an independent UK hotel brand, the colour of your bedroom can also affect the amount of sleep you get. Following a survey of 2,000 UK homeowners, blues, yellows and greens were deemed to offer people the best amount of sleep, with blue bedrooms offering seven hours and 52 minutes of sleep on average. Blues, yellows and greens are associated with relaxation, creating a calming environment. Meanwhile colours at the other end of the spectrum e.g. greys, purples and browns have the opposite effect. Purple bedrooms offered just five hours and 56 minutes of sleep on average.
As you can see, there are plenty of obstacles that can get in the way of getting a good night’s sleep. Make a conscious effort to practice good sleep hygiene and ensure sleep is a number-one priority.