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Struggling to Sleep? How to Create the Perfect Bedroom for Getting More Sleep
Nearly a third of the population say that they have trouble sleeping. Whilst an occasional bad night’s sleep is something most of us can deal with, when lack of sleep starts to disturb our daily routine and how well we function, it’s time to make a change. Whilst the suggestions below may not solve all sleep problems, especially those medically diagnosed, they can go some way to helping improve the quality of sleep.
Take a long, hard look at your sleeping environment
Our pre-bed routine impacts on how quickly we nod off but it’s also true that the sleep environment plays a part. Creating a sanctuary, a calm, peaceful space where your mind can slow and feel relaxed is important. But how?
- De-clutter – start by de-cluttering the bedroom and removing anything that doesn’t need to be there. So the exercise bike you vowed you would use but is now a clothes hanger needs to find a new place to live! The books piled high next to your bed need to find a shelf and the stuff under the bed and/or on top of the wardrobe also needs to be placed somewhere other than the bedroom.
- Decorate – giving your bedroom a deep clean and a lick of paint (or even wallpaper) will go a long way in creating a space where you want to sleep. When it comes to colour in the bedroom, using muted but light tones give it a fresh, modern feel. Ignore colours that are bright and bash because these colour are meant to invigorate.
Take BIGGER steps by creating a super-sleek and tidy space with sliding wardrobes and fitted bedroom furniture. A neat space is more restful to the eye and for your brain too.
Upgrade your bed and bedding
A certain high street store suggests you should change our mattress every seven years. Is this true or a sales ploy?
If you are in bed for an average of 8 hours a night for 365 nights a year, that’s 2,920 hours you’ll spend lying on the mattress. Multiply this by several years and you can appreciate that your mattress could offer you less support than you need as it ages.
If you’ve noticed your sleep problems have started recently, you are shuffling a lot to get into a comfy sleeping position or you wake up aching, then your mattress could be at fault.
Consider your pillows too and whether they need replacing with pillows that are appropriate for your main sleeping position. Different density of pillow supports your spine and neck in a better position, depending on how you like to sleep.
You might want to consider replacing your bedding too, opting for a thinner or warmer duvet, whichever suits your best and opting for cool cotton sheets for the summer and brushed cotton for the winter if you like being snug.
Turn the temperature down
Unlike the rest of your home, your bedroom should be a bit cooler at around 18°. Just like you can’t sleep if you are too cold, you won’t be able to sleep if you are too hot.
If, after all this, you are still suffering from interrupted sleep or spend most of the night awake, it’s time to see your doctor.