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How to Optimise Your Bedroom for Sleep

Sleep is a crucial component to your health and overall wellbeing. It helps you to maintain a good mood, focus throughout the day, and further reduce your risk of certain health conditions.

Daily life can be stressful, it’s no wonder so many people struggle to unwind and get the rest they need. It’s thought that one third of Brits will struggle with their sleep, and experience insomnia at some point in their lives.

There are various different ways to help promote a healthy night’s rest, one effective method being to create the perfect sleeping environment. Below are three simply yet effective ways you can help to optimise your bedroom for sleep:

 

  • Manage the temperature
  • Reduce noise and light
  • Promote comfort

 

These three measures can be easily adopted and maintained, and could help to make significant improvements on your quality of sleep.

 

Manage the Temperature

The temperature of your bedroom is thought to make a significant difference in improving your sleep.

A room that is too hot or too cold can make it difficult for people to fall asleep in. This is because your body heat peaks during the evening, however, once asleep your body will then drop down to its lowest temperature. It’s thought that 16°C - 18°C is the optimum temperature for your bedroom to be whilst sleeping.

When the temperature of your bedroom is too hot (more than 24°C) this will most likely make you restless, reducing comfort and subsequently your ability to sleep. On the other hand, having your bedroom too cold (around 12°C) can also make it difficult to sleep in.

Therefore, keeping your bedroom at the temperature of 16°C - 18°C can help to promote sleep. 

It’s important to note that younger children, and those who are elderly, might need a slightly different temperature, both age categories are known to need their environment slightly warmer.

 

Reduce Noise and Light

Noise and light can cause major disturbances either in your sleep, or when trying to drift off. Any loud noises, whether sudden or repetitive, can disturb your sleep, and also put you on edge, subsequently making you restless. This can lower both sleep quality and sleep quantity.

You can reduce the noise in your bedroom through a variety of different ways. Double glazed windows can help to muffle any noises from outside that are disturbing your sleep. Additionally you could also use earplugs to help drown out noise – these earplugs are particularly useful during hot periods of the year, where you may want to open a window to help keep your bedroom cool.

Light, as previously mentioned, can also cause major disturbances to sleep. When we’re exposed to light, our bodies naturally presume they should be awake, whereas when it’s dark our body will release chemicals to help us relax and drift off.

To help you get the best night’s rest, it may be worth buying an eye mask or blackout blinds. Additionally, avoiding electronics such as mobile and laptop screens before you go to bed can also be beneficial in promoting sleep. This is because these screens contain blue light, which is known to suppress melatonin, and keep you feeling awake.

 

phone-before-bed

 

Promote Comfort

Another way to help optimise your bedroom for sleep is to promote comfort. This can include making sure your mattress is comfortable to sleep on, as well as having nice pillows, blankets and covers.

 

dog-comfy

 

Buying a weighted blanket for your bed could help to further optimise your bedroom for sleep. Weighted blankets are commonly used to help promote sleep, using proprioceptive input to alleviate stress and anxiety, helping the body to relax. You can view our range of weighted blankets and other calming products here.

 

Sources:

https://www.nhs.uk/conditions/insomnia/ 

https://sleepcouncil.org.uk/advice-support/sleep-advice/perfect-sleep-environment/

https://www.sleepfoundation.org/articles/healthy-sleep-tips

 

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