Research has provided a greater understanding of how to design an environment conducive to sound sleep. Once you’ve created a restful room, consider these 7 steps to further optimise your sleeping space.
Keep your room cool
Not freezing cold, but not warm either. Body temperature is linked to circadian rhythms, and an overheated room can make for a restless night. While there is no specific temperature recommended for a good night’s sleep, work out a temperature that feels comfortable for you and be mindful that cool is better.
Keep your room dark
This is one of the most important things you can do to ensure a good night’s sleep. Opt for curtains with a black out lining so you can sleep till you’re ready to wake up naturally, on the weekends at least. This also gives you the option of blacking out your room if you need to take a nap.
Keep your room quiet
Some people find it easier to settle down to sleep with a little background noise, but the volume needs to be low. Having a partner who snores can be challenging in this regard, and it’s an issue that needs to be addressed. For some people, a white noise machine may be helpful. These devices emit a gentle static-like sound, or other relaxing sounds such as waves crashing, rain falling or traffic on a motorway.
Sleep on a good quality mattress and pillows
A decent mattress should last about 10 years. Beyond this, it might be time for an upgrade. It’s often said that harder beds are better for your back, but there’s no set rule around this. Work out what feels most comfortable for you. Pillows should be allergen free.
Sleep in clean air
One of the easiest ways to filter the air in your home is with house plants. For the bedroom, pick snake plants, which absorb carbon dioxide and release oxygen during the night.
Sleep with a partner
Studies have shown that those who sleep with a mate report better quality of sleep than those who sleep alone, even when factors like snoring are taken into consideration.
Don’t sleep with children or pets
They’re members of the family, but sharing your bed with children or pets can lead to disturbed nights. Keep them in their own special sleeping quarters.