If you’re having trouble falling asleep at night, there are several things you can do in order to create the perfect sleeping space to ensure you get a good night’s sleep. Getting enough rest is important for your wellbeing and your overall health, as failing to do so can lead to you feeling lethargic, distracted and could leave you developing serious health issues such as heart disease and diabetes. To create a relaxing sleeping environment, we’ve put together some useful tips that can help you get some good quality sleep.
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GET COSY AND COMFORTABLE
You are more likely to drift off easily if you are feeling calm and relaxed, and the best way to unwind is by being cosy and comfortable. Consider some soft bedding from Julian Charles to create a peaceful, relaxing atmosphere. Opt for some plump pillows to support your head and neck and choose a duvet that will leave you feeling snug throughout the night. A comfortable mattress that provides you with support is essential. It needs to relieve pressure on your shoulders and lower back and remember a mattress should be replaced every eight years.
BLOCK OUT LIGHT
Getting the perfect lighting in the home is always important, but especially in the bedroom. Too much light in your room can have an impact on your sleep. To prevent light from stopping you nodding off, install a blackout curtain. This will block any external light from shining through and is useful if you need to sleep during the day. To get your bedroom lighting just right, it’s recommended you use reddish lights as this will allow you to wind down. Another tip is to use a dimmer switch to allow you to control the overhead lighting. If you still find that light is keeping you awake, try wearing a sleep mask over your eyes for complete darkness.
FIND THE RIGHT TEMPERATURE
Whether you prefer to be hot or cold, we can all agree that not being a comfortable temperature can affect our sleep. The temperature in your room should be between 18C and 24C but you can change this depending on your personal preference. Add a blanket or a throw on top of your duvet for extra warmth. For better air circulation in your bedroom, open a window which should help you keep cool and induce a restful sleep. Consider an all season duvet which is designed to keep you warm during winter and cool in the summer months.
CREATE A BEDTIME ROUTINE
Having a good bedtime routine can be the difference between good sleep habits and restless nights. Many activities during the evening can be overstimulating, so a routine that allows you to relax and unwind is important. Before bed you could run yourself a hot bath, read a book or try meditating in order to allow your body to relax. You should try to avoid scrolling through social media on your smartphone as the bright light produced by some electronics can stimulate your brain and leave you feeling alert, making it harder for you to fall asleep. Try to go to bed at the same time each night so your body gets used to the same sleep schedule.
MAKE USE OF TECHNOLOGY
Modern technology can interfere with our sleep and we should be mindful of how much we use our smartphone and tablet devices before bed. However, it’s worth noting that some technology can actually help improve your bedtime routine. To monitor your sleeping cycles accurately, you can download a sleep-tracking app to your phone and keep it under your pillow or on a nightstand. If you have trouble falling asleep due to noises such as traffic or noisy neighbours, invest in a white noise machine. With a combination of frequencies, this device can help block out noises, helping you sleep soundly throughout the night.
If you have been struggling to doze off at night, hopefully these tips will help to create a perfect sleeping environment that will allow you to sleep well. Join in the conversation using the hashtag #PerfectSleepingSpace.