Getting enough good-quality sleep is a challenge for lots of people. While we all have the odd restless night from time to time, if you are struggling to sleep regularly, it could have a significant impact on your mental, emotional, and physical wellbeing. Lack of sleep will not only make us feel tired and moody but can also lead to stress and a weaker immune system. If you are feeling the impact of several sleepless nights, here are 8 simple tips that can help you to create a more relaxing environment for sleeping and improve the quality of the rest you get each night.
01 Use calming colors and images of tranquility
If you have the time and money (and either own your home or have permission from the landlord), repainting the walls in a calming color such as blue, light purple, or other pastels can make a big difference to the atmosphere in your bedroom. If you cannot repaint, hanging some paintings or photographs on the walls or by your bed can help to calm the mind.
02 Remove all reminders of stress or work
It is not good to work in the bedroom as it should be a peaceful haven away from stress and worries. Remove all reminders of work or other aspects of life which cause you anxiety.
03 Get rid of the trash and clutter
It is almost impossible to relax in a room which is full of trash and clutter, so take some time to get rid of what you do not need. If you can invest in more storage, that will also help to keep your possessions ordered and out of sight.
04 Keep technology out of the bedroom
It is best not to use a TV, tablet, laptop, or smartphone in your bedroom as they prevent your brain from switching off. The blue light they emit can interfere with your body’s natural circadian rhythm, which will disrupt your sleep cycle.
05 Invest in high-quality bedding
Your bed and pillows should be comfortable and supportive, and sheets should be breathable so that you can avoid overheating during the night. Ordering a new bed does not have to involve visiting a store and dealing with salespeople thanks to bed in a box mattresses which can be ordered online.
06 Choose soothing lighting
It should be easy to adjust the level of light in your bedroom to suit the time of day. Sometimes you might want bright light, e.g., when getting ready on a dark morning, but installing a dimmer switch or warm lamplight.
07 Cool things down
Being too warm in bed will prevent you from being able to get comfortable, so consider investing in either air conditioning or setting your heating to a cooler temperature (60-67 Fahrenheit) in the bedroom with thermostatic radiator valves.
08 Replace intrusive noise with soothing sounds
When we are sleeping, our brains are still alert to noise and sudden noises from the TV, technology, outside, or from somewhere else in the home can mean we sleep less deeply, even if we do not consciously wake up. If you cannot prevent noise, e.g., you live in a city, consider using ambient noise or background noise apps to block out unwanted sounds.
Maggie Hammond. Proud mama to two little people, and has one too many furry friends. Passionate about alternative medicine, education, the great outdoors and animal welfare.