A good night’s sleep is easier said than done. If you want to achieve good quality, continuous sleep then a good bed and mattress is key but it’s essential that you consider your wider bedroom environment too. Here are top ten tips from Warren Evans bed makers and their expert sleep advisor, Dave Gibson, to help you create the perfect bedroom environment that will help you fall asleep quickly and stay asleep throughout the night.
1) Total darkness is vital to falling asleep easily
Try to eliminate all light from your bedroom. To test 'light pollution', switch all the lights off, allow a few minutes for your eyes to adjust, and then look for areas and items where you can see light. Eliminate all light leakage; blackout blinds are great, especially in summer, a towel under the door can help too if light is coming under. Turn your alarm away from you or swap for a dawn simulator. If all else fails, get a high-quality sleep mask.
2) Keep it cool
A decrease in temperature as well as a decrease in light is a natural cue that it is time for sleep. The best bedroom temperature for you to get to sleep easily is between 15.5 and 20 degrees Centigrade. Too far above or below this range, makes it more difficult to get to sleep. If your partner prefers it warmer, buy a cooling pad for your side or an electric blanket for their side.
In the summer keep your room cool by closing your blinds & curtains during the day and have a fan or open window blowing through a damp sheet at night. You could even put your sheets/pyjamas in the fridge before using them if it’s especially hot.
3) De-clutter your bedroom and keep it clean and tidy to create a calm, organised and relaxed bedroom to sleep in.
4) Remove all technology, including your TV, mobile phone and tablet. This prevents you from bringing work into your bedroom, reinforcing to your brain that the bedroom is a space reserved for sleep (and sex) only.
4) Wrong smells can stop us from getting to sleep easily. Lavender oil helps get you into a deeper sleep. Plants can also help the air quality.
5) Clean your bedroom regularly this improves your sleep and keeps you healthier, by ridding your room of dust, pet hair, pollen and bacteria. This reduces the risk of asthmatic attacks and allergic responses.
7) Change your sheets at least every two weeks. Washing your bed linen in hot water, keeping your bed crisp and fresh helps you get to sleep more easily, and reducing dust mite risk at the same time.
8) Use calming pastel colours in the bedroom and avoid red, which will keep you awake.
9) Reduce outside noise Tape over gaps in windows or double-glaze them to reduce street noise. Use earplugs or a white noise generator such as SleepPhones if you can’t reduce outside noise or your partner snores loudly.
10) Get as big a bed as you can, especially if you sleep with a partner. Super king size gives you twice the size of a single bed, whereas a double bed only gives you the same room as a baby in a cot. More space to sleep in means you get a better, less disturbed night’s sleep as a couple.
Dave has been practising as a Naturopath and Osteopath for over 15 years, is a qualified hypnotherapist and has a further degree in Food Science. He has worked on the BBC’s Strictly Come Dancing as their osteopath and provides naturopathic advice across a wide range of conditions to promote good sleep patterns and quality sleep.
For over 38 years, Warren Evans has been handcrafting beautiful solid wooden beds, quality bedroom furniture and premium mattresses from their ethical London workshop. A trusted, award winning and long established brand, all Warren Evans beds are handmade to order and delivered and assembled by their expert and friendly team. Warren Evans bed makers and sleep expert, Dave Gibson, have created a free sleep guide called, The Art of Falling Asleep, giving you simple, easy to follow advice and techniques to help you fall asleep and stay asleep. Find our more at: https://www.warrenevans.com/sleep-tips/