Is your bedroom helping or hindering your best sleep ever? From choosing the right lightbulbs to how often you wash your sheets, these are many factors that can have a big impact on your sleep quality. Here’s what you need to know to ensure a restful night’s sleep:
1. Make the bed
People who do that every morning are 19 per cent more likely to get a good night’s sleep at the end of the day, according to a survey conducted by the US National Sleep Foundation.
2. Pick the right light bulbs
If you’ve fitted your bedside table lamps with compact fluorescent, energy-saving light bulbs, make sure they give off a ‘warm white’ light, rather than the ‘cool white’ variety.
3. Turn on pink noise
That’s the type that has a consistent frequency, like the sound of rain falling on a roof, trees rustling, or a pedestal fan blowing. That results in a more restful sleep for 75 per cent of people.
4. Ban your phone
Using a mobile phone produces a type of radiation that increases how long it takes you to enter the deeper, most restorative stages of sleep, when you’re exposed to it just before bedtime.
5. Change your sheets
Three out of four people agree that their overall sleep quality improves when they get to sleep on sheets with a clean, fresh scent at least a couple of night a week. It’s probably because it improves how comfy the bed feels to sleep in.
6. Set the ideal temperature
Aim for a room temperature of around 18°C in your bedroom. Sleep quality is maximised during what’s called thermoneutrality, where your body doesn’t have to engage it own heating or cooling mechanism.
7. Use a heavy blanket
Sleeping with a bit of extra weight in the form of ‘heavier’ bedding on top of you can deliver a calmer, better quality night’s sleep, according to a 2015 study. That’s because they provide sensory pressure which make it easier to stat asleep by reducing physical arousal.
8. Eliminate the clutter
Two out of three people say sleeping in a neat and tidy bedroom is key to getting a good night’s sleep. Plus, researchers have discovered a link between being surrounded by clutter and taking longer to fall asleep.
9. Inhale some lavender
The scent of lavender is known to promote relaxation, but research proves it really does help to deliver a better night’s sleep. One explanation is that the smell of lavender increases activity of specific brainwaves associated with feelings of deep relaxation.
10. Make sure the room is dark
Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light. Light is a powerful signal to your brain to be awake. Thus, the darker your room is, the more soundly you’ll sleep.