Not everyone’s relationship with sleep is always a good one. You might think that the team over here at The London Sleep Company always fall asleep in sumptuous, tidy bedrooms, get the full eight hours and rise bright eyed and bushy tailed, and often we do, but we’ve fallen out with sleep as well. Big. Many times. Nightmares, sleep talking, you name it. We’ve been there, done that and got the pyjamas.
But in the last few years we’ve managed to overhaul our sleep health. And we want to help you do the same.
The first stop on the journey to sleep health is the bedroom. It may seem obvious, but it is so often overlooked. The place we go to fall asleep needs to reflect its purpose. Too often, we fill our bedrooms with leftovers of the day and anticipations of tomorrow when they should be places of self-care, sleep and relaxation.
So here’s 5 top tips to achieving that dream bedroom:
Clutter in your physical surroundings can clutter your mind and thoughts. When we fall asleep, we need to be calm and free of distractions, not catching glimpses of laundry that needs doing or work that needs finishing.
Keep your bedside table clear and tidy – nothing more than a bedtime drink, perhaps a good book or The Sleep Journal.
Phones, tablets and alarm clocks are best placed in drawers, out of sight. Televisions and computers should be left at the door – they have no place in the bedroom. When you step into your bedroom, you want to feel the tranquility and relax.
Getting the light right is so important for sleep. The two hormones that regulate our sleep cycles are light-sensitive. The release of sleep inducing serotonin and melatonin is stopped by the rising sun and started again by the evening drawing in.
Unnatural, harsh bedroom lighting and the blue light emitted from computers, phones and tablets inhibits the natural sleep cycle (sorry bedroom Netflix-ers). In the evenings, try replacing the harsh ceiling lights in the bedroom with beautiful flickering candles.
In the summer, waking up naturally with the sunrise is the perfect start to the day, but in the winter it can be a struggle. The what-seems-like permanent darkness can interfere with our body clocks. Alarm clocks that simulate sunrise are a good second best to natural dawn.
We spend around 227,468 hours in bed over the course of a lifetime so a good mattress is worth every penny. Try a few to find the firmness that works for you and your body. Natural, hypoallergenic fillings are a wise investment.
Mattress brands know how important this decision is, so many now offer free trials meaning you can buy your new mattress safe in the knowledge that if it’s not quite right, you can get your money back and try something else.
Finding your bedroom scent is an absolute must! Our Sleep Signatures Bath and Shower Elixir, Overnight Body Oil and Aromatherapy Candle use the perfect blend of sleep inducing, natural plant oils.
When we use scent as part of our bedtime routine, the brain starts to associate that scent with going to bed, relaxing and falling asleep, meaning the more you use your sleep scent, the more effective it becomes!
Too hot, too cold, too drafty, too stagnant – the temperature and air in the bedroom can seriously impact your sleep. Our body heat peaks in the evening and then drops to its lowest levels when we are asleep. Studies suggest that 16-18°c (61-65°f) is an ideal bedroom temperature for an average, healthy adult. Anything over 24°c (75°f) and you are likely to be restless, whereas temperatures under 12°c (54°f) are uncomfortable and distracting, making it difficult to fall asleep.
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NB: This article is for information purposes, and does not constitute medical advice. If you are experiencing difficulty sleeping, or have symptoms which prevent you from sleeping well, you should contact your medical practitioner.