Insomnia is a huge issue amongst adults, with 30% of us reporting some issues with sleep on a regular basis. If you find yourself regularly reaching for the coffee or going through the mid-day slump, then your bedroom and sleep environment could be the problem.
There are many different factors that can contribute to sleep problems, so ensuring that your bedroom is the ultimate sleep haven, specifically designed for giving you a good night sleep. With this in mind, here are some easy ways to make your bedroom a sleep haven.
Make It A Cool Space
If you ever feel too warm during the night, then your bedroom is not at the optimum temperature for a good nights sleep. Warmer temperatures can greatly affect your sleep quality and make you wake up frequently throughout the night. This can then cause you to feel over-tired and groggy the next day.
The optimal temperature for sleep is between 12ºc and 18ºc, depending on your personal preference. If you regularly find it too warm to sleep throughout the night, then you could get a lower tog duvet, invest in a fan or leave the windows open to improve the circulation in the room.
Choose The Right Bedroom Decor
Your bedroom decor can have a huge impact on your sleep and the way in which you relax before going to sleep. Bright and bold colours can keep your brain active and awake, even when you’re trying to unwind and relax, so try to choose bedroom decor colours that help to promote calm and sleep.
Light blue, grey, silver, white and cream are all neutral colours and shades that are calming choices for the bedroom and these types of colours help to lower your blood pressure and heart rate, in order to ensure a good nights sleep. Dark colours could also help to promote good sleep as it can help to keep the room darker, especially if you participate in shift work which means you need to sleep during the day. You can add to the decor of your bedroom with calming prints, such as botanical wall art, calming candles, plush cushions and even a comfy chair to read a book in before bed.
Keep The Room Dark
Light is one of the biggest disturbances when it comes to getting a good night sleep. Light is what controls your internal clock and has a huge say in what time you go to sleep and when you wake up. When this is disturbed, especially whilst you sleep, this can hugely disrupt your sleep quality.
Lights from external sources, mobile phones, alarm clocks or even a slight glow from a fitness watch can be enough to disturb your sleep and cause you to wake up during the night. Try to keep your room as dark as possible, with blackout curtains to block out external light and ensure that all lights are turned off to remove the chance of light bleed coming through the door.