Are you struggling to get a good night’s sleep? Take a look at these 10 quick and easy steps to move closer to a beautiful night’s sleep quicker than you can say Zzzzz…
Sleep is so important for our health. Without enough of it we can feel grumpy, low in mood, lacking in memory and struggling to concentrate. Over time, this can evolve into fatigue, further issues with cognition and even mental health problems and an increased risk of physical issues.
One of the easiest ways to get better sleep is to boost your bedroom in all the right ways. To help you make your way to a dreamier bedroom, try following these 10 easy steps:
1. Pick The Right Room
It is so important that you choose the right room as your bedroom. Sometimes if there is a choice, we might choose the labelled ‘master bedroom’ when in fact another room has a better view, or less noise pollution. Don’t be afraid to move rooms if it could mean better sleep.
Whichever room you are going to be sleeping in, it should be totally free of clutter. A disorganised room that is untidy is essentially a room full of distractions and thoughts. You wouldn’t go to sleep in a room full of people shouting your name would you? A cluttered room is a similar thing, so it is important to deal with the problem before you do anything else. Declutter items from your room into your affordable self storage unit, or the spare room. You can always sort them out later, after you’ve had a good night’s sleep hopefully!
3. Choose The Right Curtains
It is a good idea to have blackout curtains for your bedroom because a dark room is best for good sleep. You could have your current curtains lined, or you could invest in a thick pair just for this particular room.
Air quality is so important for your entire home, but especially the room you sleep in as you are breathing the air in all night. Open the window and ideally, have a door or another window open so the air actively moves through. The only reason not to do this is if your window opens out onto a main road or somewhere there are strong smells or smoke fumes that can make their way in. These kinds of fumes will potentially keep you awake and could actively decrease your air quality. Having the windows open also helps moisture escape from the room which will help with mould prevention.
What you can do if the windows cannot be opened (or even if they can) is to let a fan move the air around every now and again. This will help with ventilation and stopping that dead air feeling happening in the room. Some people are also investing in portable air conditioning units which will cool the room right down, but they use a lot of electricity and can be very loud too so do your research. Another potential option if you want to boost the air quality in your bedroom is to get an air purifier. Again, they differ in how loud or effective they are but they could be worth a try, particularly if you struggle with allergies.
It might seem a lot of effort to go to just to improve the air in your room, but the quality of the air and the temperature of your room are both highly impactful, not only when it comes to your sleep, but with your overall health. For that reason, it’s not a bad part of your life to spend money on overall.
5. Deal With Any Mould
Mould is very bad for your health, and can often be found in bedrooms, causing all kinds of issues and potentially aggravating (or even causing) problems like asthma.
Look for black or brown spots in damp corners and deal with them as soon as you can using certified products and preventative measures. You should also deal with the source of damp causing the mould and may need to speak to your landlord about this if you rent. It’s a health risk so they should want to take action to get it fixed.
6. Get A New Mattress Topper
You should be comfortable in your bed, and often the key to that is the mattress. If you can’t afford a new one that suits your needs, consider getting a good mattress topper instead, which will be cheaper.
They can be so helpful improving the quality of a mattress that isn’t high quality, or that is past its best.
Some good pillows (perhaps hypoallergenic or memory foam) can also be helpful when it comes to ensuring you’re as comfortable as possible in bed.
7. Choose Comfortable Bedding
The bedding you choose should be breathable and ideally, naturally cold. This is best for keeping you cool and comfortable whilst you sleep.
8. Make It Cool
The bedroom should be cool to help you get the best possible sleep. As humans, we don’t sleep well when it is warm and if we are too hot, we tend to toss and turn. Turning the heating off in that room, and avoiding sleeping in too many clothes will help.
In winter, using hot water bottles and a layered bed (with sheets, quilts and blankets) means you can add and remove warmth as and when you need to, which is easier than having a room that is very hot in temperature, and a thick winter duvet that doesn’t allow much temperature flexibility.
9. Ban The Blue Lights
It is so important that you try to keep technology out of your room. Phones, televisions and computers all omit a blue light that disturbs our natural circadian rhythm, making it harder to get to sleep. The experts say the bedroom should be for sleep and sex, and realistically if you can ensure that it is, you’re likely to get better sleep in that room.
10. Don’t Forget The Other Areas Of Your Life
Even if your room is perfectly suited to sleep, if you don’t address the other areas of your life when it comes to sleep, you won’t have much success. Eating well, dealing with stress sources and exercising are such important aspects of a healthy life, and if you can improve those, you’re likely to get better sleep as a result.
The ten tips above are a great starting point for getting your bedroom set for a good night’s sleep. By putting in the effort and making small changes, you’ll see big improvements in your sleep, for dreamy and peaceful rest that you need and deserve to feel 100% during your waking hours