Getting a good night’s sleep is the key to looking and feeling our best the following day. Just one bad night’s sleep can significantly affect our mood, concentration and alertness, while long-term sleep deprivation has far more serious consequences. Improving sleep environment can have lasting benefits to other aspects of your life, including your physical health, mental focus and even work performance. According to The Sleep Council, 70% of Britons get less than the 7-9 recommended hours of sleep per night. If you are one of those people, you need to keep reading! In this blog post, I will cover how to create the perfect sleeping space by changing your nighttime routine and creating a relaxing environment.
Comfort Is Key:
You are guaranteed to get a better night’s sleep in a comfortable bed, so make sure you invest in a cosy duvet and plump pillows. While the right duvet will keep you feel snug and warm during the night, your pillows will ensure your head and neck are fully supported. Another tip would be to get a supportive mattress. Your mattress should provide you with support, as well as help to relieve pressure on your shoulders and lower back. If you find that you wake up in the morning feeling stiff and achy, you could be in need of an upgrade! Alternatively, a mattress topper is a cheaper way to add comfort to an older or hard mattress.
Adjust Your Lighting Levels:
Allowing too much light to seep into the room can have a huge impact on your ability to sleep. Make sure to invest in some high-quality curtains, specially designed blackout window dressings are a wise choice. When closed, these dressings will keep all external lighting completely blocked out, allowing you to enjoy total darkness. Don’t worry about compromising on style. Julian Charles offers a fab selection of blackout curtains ranging from more traditional patterns to modern styles, meaning you should be able to find something that suits your decor! Indoor lighting plays a huge part too. Soft, reddish lights (opposed to blue toned lighting) are recommended if you want to wind down for bed, while installing dimmer switches for overhead fixtures allows you to control the brightness of the room easily.
Get The Temperature Right:
I personally think the temperature of your bedroom plays a huge part in the quality of your sleep – I can never sleep if I’m too hot. Ideally, your room should be somewhere between 18C and 24C, but you can adjust this to suit your personal preference. Your bedroom should be cool enough to induce restful sleep, so if you can, consider leaving a window slightly open at night, especially during the Summer. This will promote better air circulation, as well as helping to regulate your body temperature. If your room tends to be a bit on the cold side, make sure to keep a cosy blanket nearby. You can simply throw this on top of your duvet to help trap the warmth in.
Take Advantage Of Tech:
It’s a well-known fact that using phones and other electronics before bed can interfere with your sleep due to the blue light that the screens gove out. However, some tech can actually help improve your sleep quality. A white noise machine is a device that can help drown out sounds which might prevent you from drifting off or cause you to wake up in the night – perfect if you live near a busy road or have noisy neighbours!
Create A Bedtime Routine:
This is one of the most important things that you can do to improve your sleep pattern. To prepare you for a great night’s sleep, it’s important that you take some time to unwind before you slip between the sheets. Unless you give your body the chance to relax, you may find it difficult to doze off. My top tips would be to read a book, do a bit of yoga or have a warm bubble bath. Go to sleep at regular times will also help you get to sleep more easily. For example, after a long week at work, you may be tempted to stay up late
and sleep in at the weekend. The truth is, this change can wreak havoc on your body clock. To keep your energy levels up, try to stick to the same sleep schedule each night. The key with this point is to be consistent!
I hope you find the tips above helpful. I’ve you’ve got any other tips or pieces of advice for creating the perfect sleeping space, please share them in the comments.
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*Disclaimer: This post was written in collaboration with Julian Charles. I only work with brands that fit with my blog and all opinions expressed above are my own.