We all know the importance of getting a good night’s sleep and many of us take steps in our routine to help us get there. Whether it’s meditation, a cup of chamomile tea or a warm shower, we all have something.
However, for some of us, despite our efforts, getting some healthy sleep can still seem like an uphill struggle. So, how else can we drift off into a restful slumber? One way is to create a perfect sleep environment.
It’s believed that your bedroom set-up is key when it comes to getting a good night's kip, and this includes factors such as temperature, lighting, and external noise. So, what can be done to ensure your sleep space is at its best?
Read on for nine ways to create the perfect sleep environment!
Relaxing Lighting for Sleep
Lighting can affect us getting a good night’s sleep, so it’s important to factor this in.
Artificial light can affect our sleep patterns as it disrupts the body’s circadian rhythm, which is the body’s sleep/wake cycle. A dark environment is important for promoting healthy sleep, as it leads to the production of melatonin, or the 'sleep hormone’ which lets your body know that it’s time for bed, enabling you to relax and fall asleep.
Use darkened lamp shades for any artificial lights in your room, and if you’re victim to a streetlight outside your bedroom window, perhaps look at investing in blackout blinds or blackout curtains to keep your room as dark as possible.
If all else fails, an eye mask can be just as effective.
The Perfect Temperature for Sleep
We’ve all been there in those hot summer months, tossing and turning because it’s just too hot to sleep, so it’s no surprise that body and bedroom temperature can have a significant impact on the quality of our sleep.
In fact, so much so that in one study, bedroom temperature was actually found to have more effect on the quality of sleep than external noise! It’s clear that a comfortable body temperature is key to getting good sleep, so what can be done about it? We’re all different when it comes to what we find comfortable, so it’s worth testing out different room temperatures, duvet thickness and even nightwear to see what works best for you.
Leave the windows open when it’s hot or add a hot water bottle in the colder months to reach that ideal temperature for sleep.
Need some extra help keeping cool at night? Our Coolmax mattress range features breathable fibres and removable, washable covers to keep things fresh all night long. If a new mattress isn’t within your budget right now, or you’ve recently upgraded, why not opt for a cooling mattress topper instead?
Choose Your Colours Carefully
Believe it or not, your bedroom colour scheme may actually contribute to you getting some restful sleep.
A survey carried out by Travelodge indicated that bedroom colours may impact the quality and the quantity of sleep. So, what’s the best bedroom colour to go for? According to the same survey, blue rooms were found to promote the best night’s sleep, with 58% of Britons reporting that they regularly wake up feeling happy. This could be down to the basic fact that blue is considering a calming, soothing colour, which can promote relaxation.
If blue isn’t your colour, opt for soft, pastel colours on your walls instead to create a relaxing environment. Colours such as moss green, pale yellow and silver tones are also good for sleep. Colours to avoid include bright reds and purples, which have the potential to cause a stimulant effect.
Keep it Tidy
It can be easy to use your bedroom as a storage space, but a cluttered room might be the difference between a good nights’ sleep and a poor one.
If your room is messy and filled with clutter, this could lead to increased anxiety and bad sleep.
No one wants mountains of clutter to be the last thing they see before they go to sleep and the first thing they see when they wake up, so make the effort to tidy your bedroom regularly. If you’re struggling to clear the clutter, a storage bed could be the answer, providing a neat and tidy way of storing your extra linens or shoes.
Ditch the Electronics
In this day and age, we’re constantly glued to screens. However, blue light that’s emitted from smartphones, laptops, tablets and digital alarm clocks can have a negative impact on our sleep.
Making sure that you put your phone down and shut your laptop an hour or two before bed is a good start when it comes to getting a good night’s sleep, but you could go a step further with your bedroom environment itself.
Your bedroom should ultimately just be for sleep, so make sure you don’t also use it as your workspace as you’ll be more likely to associate it with work than sleep.
Scents for Sleep
Filling your bedroom with soothing, calming scents can work wonders at creating that ideal sleep environment.
Invest in some essential oils such as lavender or sage, which can be used in a diffuser or applied to your pillowcase before you turn in.
Alternatively, opt for some scented candles that feature these oils and burn them a few hours before bedtime.
If you’re not a fan of fancy smells, even a simple thing such as opening your window an hour or two before bed will get some fresh air circulating.
Some people find that white noise can help them drift off into an easy slumber, others prefer relaxing music or a sleep podcast. Whatever does it for you, sounds that make you feel calm and relaxed can be introduced quietly a few hours before bed.
On the other hand, stressful noises such as traffic outside or voices can prevent you from switching off. If you live near a busy street, it might be worth investing in some ear plugs!
There’s nothing worse than a sniffle keeping you awake when you’re trying to drift off, but it could be there’s an allergen in your bedroom causing it. That’s why it’s important to ensure that your sleep space is not only tidy, but clean too.
Regularly vacuum floors and dust surfaces to get rid of dust particles, pet hair and anything else that could trigger allergies and make sure you regularly change your sheets to allergy proof your room.
If you suffer with known allergies, it may even be worth investing in a hypoallergenic mattress. A memory foam mattress is made from hypoallergenic material which stops the spread of dust mites thanks to its dense structure.
If your budget won’t quite stretch to a new mattress, a memory foam mattress cover will put an extra barrier in place, which will also help prevent dust mites. Just make sure you regularly wash it to ensure your bed is kept dust free.
Keep a Notepad Nearby
How many times have you been kept awake because you just can’t switch off your thoughts?
A must have for your ideal sleep space is a notepad by the bed, so you can get your thoughts out before you go to sleep. This can be anything on your mind - your to-do list for tomorrow, anything that’s worrying you, whatever you need to clear your mind.
The Right Mattress
The main feature in your sleep environment is your bed, and it goes without saying that the quality of your bed itself can affect the quality of your sleep. One study actually found that when it came to the benefits of a new mattress, it had the potential to improve sleep quality by as much as 60%!
Small differences in the firmness of your mattress can impact your quality of sleep, so ensuring you choose the right mattress is crucial.
At Memory Foam Warehouse, we want to make sure you get things right first time.
We hope we’ve given you some food for thought when it comes to your sleep environment, and maybe even a few ideas as to how you can optimise your sleep space. Remember, if you are in the market for that new mattress, we’re here for you with our wide range of memory foam mattresses and toppers. Plus, along with our 100 night sleep trial, you’ll be able to shop with confidence.
Written by Amy Jackson - Content Writer at Discount Promo Codes - 19th February 2020