It’s been difficult to sleep in the recent hot weather, hasn’t it? I also think I’m at the age where sleep doesn’t always come easily to me!
Do you struggle to get a good night’s sleep? There are many causes of sleeplessness and one of them is a sleeping environment which doesn’t encourage a sleepy restful state. Often current style trends are noisy and haphazard, but you need to create the opposite in your bedroom. When night falls, bedrooms need to be an oasis of calm in order to promote good sleep. Small adaptations to your bedroom could make the world of difference to the quality of sleep you achieve.
Were you aware that mattresses have a fairly short life span? We recently bought a new bed and mattress as my back was really suffering. I hadn’t really connected it to my bed to be honest until I realised that we hadn’t changed our mattress in over 10 years! It is important to ensure that your mattress is still fit for purpose, they should be replaced after 8 years apparently! Take a look at the Silentnight Mattresses range for inspiration. Make sure you test out the mattress before purchase to ensure it suits you as an individual and couple. My back has really improved since I bought a new divan and mattress; what a difference!
Choose bedding made from natural fibres such as cotton. Cotton sheets will enable you to regulate your temperature better and perspiration will easily evaporate. It is really difficult to sleep when you are too hot or too cold. I’m slightly in love with Cath Kidston bedding at the moment as I just love florals.
You can buy pillows dependent on your style of sleeping. There are pillows especially designed for back, side and front sleepers. If you are a combination of both – get a universal general style.The correct pillow is also essential for a good night’s sleep. Unsupportive pillows or pillows that are too high or too low are a major cause of neck pain, which can in turn cause migraines and headaches.
Be sure to choose colours that promote relaxation, the colours you choose to decorate your bedroom with will have an overall effect on the atmosphere in your bedroom. Choose subtle, muted tones of pastels, whites and beige. Colour evokes an emotional response and can affect a person’s mood, there has been a lot of research done on the psychology of colour.
Keep your bedroom fresh and free from artificial perfumes. Open your windows regularly to let fresh air flood in. There are certain essential oils which are great for promoting sleep. Lavender induces a sense of calm and relaxation. Bring the scent of lavender into your bedroom with essential oils, you could have a relaxing bath using essential oils before bed.
It is important to create a dark environment for sleep, use blackout blinds and curtains to reduce light from street lights. Choose lighting options that can be changed to calm and subdued in the evening. Install dimmer switches and have bedside lamps for reading. Lighting is crucial for creating atmosphere.
Bedrooms are not the place for technology. Screen time before bed actually stimulates the mind rather than relaxes it. The bright lights from screens waken rather than subdue our minds, so it is important not to have a TV, laptop or smart phone in your bedroom. To relax yourself before bed it is good sleep practice to read a good old fashioned book!
Being too cold is often more easily controlled than being too hot. Have different weights of duvets for the different seasons and add extra blankets when the temperature drops.
Maintain the optimum temperature for sleep by installing thermostats in the room. A room temperature of around 20 degrees is best. In the recent hot spell, fans have helped a little too.
Hopefully by following the above tips you will be well on your way to achieving a peaceful night’s sleep. If problems persist consider visiting your medical practitioner for advice.
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A blog about my life in The Old House, a mum to teenagers, a primary school teacher and my passion for gardening.