The quality of our sleep can have a huge effect on everything from our physical and mental wellbeing to our performance during the day. If you often find yourself tossing and turning at night, you might attribute it to stress or one too many coffees at work. But, the culprit behind your insomnia could actually be down to the way your bedroom is designed.
Our sleeping environment plays a vital role in the quality and duration of our sleep, so it’s important to create a relaxing sleeping area that will help you to wake up feeling refreshed.
In this piece, we’ll discuss four things that could be keeping you up at night, and what you need to do to fix them, including tips on artificial lighting, bedding, clutter, and the best temperature for sleep. Just keep reading to learn more.
Control artificial light and daylight
Human beings are diurnal, which means that we’re naturally inclined to be active during the day and to sleep when it’s dark. That’s why the excess light in your bedroom can disrupt your sleep and keep you awake. A good pair of blackout blinds or curtains is essential in any sleeping area, as they will stop sunlight, artificial streetlights, and car headlights from interrupting your rest. You’ll also want to make sure that you don’t keep too many light sources in your bedroom, so banish laptops and televisions and try not to use your phone in bed.
While blackout blinds or curtains can certainly help you to sleep through the night, they also stop the sunlight from waking you up naturally in the morning. If you feel groggy when you wake up in the dark, or struggle to get up during the winter months, then a daylight lamp may be the solution: these are specially designed to mimic the sunrise, helping you wake up more naturally. Lumie offers a range of SAD alarm-clock lamps which can be pre-programmed to wake you up at a certain time each day.
Replace tired, unsuitable bedding
If you find it difficult to get comfortable in bed at night, or you often find that you wake up with a stiff neck or sore back, it’s a sure sign that your mattress is out of date. Even if you think your mattress is still in good condition, there’s often hidden wear and tear that you can’t see underneath the coverings. If you’re still not sure, give yours a quick inspection: if you can feel any bumps or springs, or the mattress is sagging or dented in places, you’ll want to replace it. The Sleep Council recommends replacing your mattress every seven years so, if yours is any older, it’s definitely time to start looking for an upgrade.
When buying a new mattress, you’ll need to think about more than just the comfort it provides: you should also tailor the thickness of your mattress to your height and weight. Lighter and smaller sleepers will get enough support on a slimmer mattress, while heavier or taller sleepers will need one that’s at least 25cm deep, as this will provide proper support for the whole body. Dormeo’s memory foam range includes mattresses up to 30 cm deep, meaning there’s a style to suit every body type.
Crackdown on clutter and mess
A cluttered, disorganised room stresses us out, making it harder to relax and switch off. So, if you’ve got clutter on every surface and you can’t remember the last time you saw the floor, then it’s time for a thorough clear out and tidies up. Make sure that every item in your room has a designated place — preferably one that’s hidden out of sight in a drawer or wardrobe.
If space is at a premium in your room, then look for ways to make the most of the storage you have: under the bed, drawers make a great place to store shoes, while boxes placed on top of wardrobes can be a handy place to stow away seasonal clothing, towels, and bedding.
Once your room is tidy, you’ll need to be strict with yourself about keeping it that way. Try to think of your bedroom as a sleep sanctuary, rather than a storage area, and be strict about keeping items that belong in other areas of the home out of the bedroom. It can help to spend five minutes each evening giving your bedroom a quick tidy up: this is will prepare your environment for sleep and stop clutter from piling up.
Find the perfect temperature
The ideal temperature for sleep is 15.5–19.4°C, according to Sleep.org, so it will help if you can regulate the temperature of your bedroom in both summer and winter. It can be tricky to keep your sleeping environment cool during the summer, but placing a fan pointing out of an open window will draw warm air out of the room. Also, bed linens made from natural, breathable fibres, like Egyptian cotton, will help to wick moisture away from the body, helping to keep you cool and dry in bed on hot summer nights. You should also be using a summer duvet: a lightweight 4-7.5 tog style is best for the warmer months.
During the winter, you can optimise your sleeping environment by keeping the thermostat at a consistent temperature, and by swapping your summer duvet for a thick, insulative winter style: a 10-13.5 tog duvet should keep you cosy. An all seasons duvet can be clipped together to create a thicker cover, or used alone for a lightweight style, so you can customise the thickness as the weather changes — perfect for the UK’s unpredictable climate.
The quality of your sleep can have a dramatic impact on your health, performance and mood, so don’t let the design of your bedroom disrupt your slumber. Just bear these tips in mind when re-designing your perfect sleep environment, and you can look forward to peaceful, restorative sleep each and every night.
Moretti Interior Design can help you to create your perfect bedroom. For more information or to book a consultation, contact us today.
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