Simple tips for a Good Night’s Sleep
We spend almost a third of our lives in our bedrooms, and yet most of us don’t put a lot of thought into making sure that our bedroom is as healthy and comfortable as possible. If you’re always tired during the day, find it difficult to sleep at night, or just feel a bit run-down, then maybe it’s time to spruce up your bedroom.
The following are some of the main things that could be reducing the quality of your sleep:
Too Much Light
Nearby streetlights, passing cars and even just a bright moon could be causing light pollution, keeping you awake at night. Invest in a set of blackout blinds or curtains to keep your room cosy and dark while you’re trying to get some shut-eye.
Too Much Noise
If you have noisy neighbours, or just live near a main road, then noise could be a big issue. Double glazing and good wall insulation will both help to keep the noise levels down.
If you still can’t drown out the sound of your surroundings, try some earplugs.
Poor Temperature Control
If you’re too hot, or too cold, then you’ll find yourself waking up in the middle of the night. Experiment with different temperatures on the thermostat until you find the right balance.
A draughty bedroom is unpleasant, but a stuffy bedroom is even worse. Try opening the doors and windows to your bedroom to let some fresh air in during the day. Close them before you go to bed.
Too Many Distractions
If you have a habit of watching TV or working in your bedroom, you might find it difficult to mentally “switch off” at night. If you have the option, set up another room as your study or entertainment room, and keep the bedroom as a place for sleep.
If you live in a tiny apartment, and you can’t have single-purpose rooms, then at least try to set a routine that signifies “it’s bed time now”. Perhaps the routine could be enjoying an evening drink while flicking through a magazine, brushing your teeth, shutting the window and drawing the blackout blinds, putting on your pyjamas, and turning out the lights, in that specific order, so that you’re relaxed when you go to bed.
An Uncomfortable Bed
If your mattress is sagging, get a new one. If your pillows won’t plump, replace them. Spending money on a new bed might not be at the top of your list of exciting things to do, but few other household purchases will make as big a difference to how you feel on a daily basis.
You Just Can’t Sleep
If you have a blissful bedroom, and you still can’t sleep, then maybe it’s something else that’s keeping you awake. Look at the rest of your daily routine. Are you drinking coffee or eating a heavy meal just before bed time? Do you have a hobby that gets your adrenaline pumping, and you just haven’t quite calmed down by the time you go to bed? Or, perhaps you just don’t need as much sleep as other people. If you find yourself unable to sleep, get up and do something else for an hour, then try again. Don’t just lie in bed feeling stressed.