When thinking about day to day problems, one of the biggest issues for adults is not getting enough sleep. Whether it’s too many late nights or stress keeping us awake, it’s estimated that a third of working adults don’t get enough sleep, with many surviving on just a few hours a night.
As we approach National Stop Snoring Week which begins on April 29th, it’s time to start tackling our sleep problems, including the slow torture of being kept awake by a snorer. We also take a look at how making a few changes in your bedroom can help to improve on your night’s sleep.
Going back to basics
Due to a lack of space, many UK bedrooms double up as offices, workspaces and storage facilities. The primary function of your bedroom should be as a peaceful and restful place to sleep and, shouldn’t be cluttered with things that flash and beep in the night. Where possible, relocate all electronics to another room (you have our permission to keep the television) and, even if you use your mobile phone as an alarm, switch it off at bedtime (don’t worry, the alarm will still go off). Although less harmful than red, experts say that blue lights on our electronics do affect our sleep by throwing our circadian rhythms out of sync. Decide which electronics you absolutely, positively need in the bedroom and resign the rest to other rooms.
Keeping you in the dark
For the most restful sleep, a room should be kept completely dark (hence ditching those blue lights as above). If your bedroom catches the sun in the morning or is close to a lamp-post, it may be worth investing in a pair of blackout curtains. Although these can be pricey, a decent night’s sleep will make the cost worthwhile.
The colour of sleep
Although that eye-catching geometric pattern wallpaper may look great, it’s not fantastic in terms of sleep. Experts say that pale blue, yellow or green are the most restful colours for bedroom walls. Choose one of these soothing pastel shades and add a couple of quirky accessories to break up the uniformity.
And so to bed
Now that you have your wonderfully restful walls, it’s time to tackle the centrepiece of your room - the bed. It doesn’t have to be a sumptuous four poster or a high tech water-bed for a good night’s sleep but, it does need to be cosy and comfortable. Choose bedding in a cool fabric such as satin or cotton and match the colour to your walls. The most important part of your bed is the mattress. As with your blackout curtains, a good mattress is an investment and therefore shouldn’t be scrimped on. Take the time to try different mattresses before buying and, if possible, choose an option where you can try the mattress at home for a period of time before buying. There are a huge number of options available these days so you can make sure that you find the perfect mattress for you and your partner.
As well as complete dark and peace and quiet, the temperature of your bedroom plays a big part in how well you sleep. Set the temperature in your bedroom for between 16 and 19 degrees during the night as we sleep better in a cooler room. Try having a bath before bed as, the way the body cools down after a hot bath mimics the way the body cools as it approaches sleep.
Keep the noise down
When one partner is a snorer, it can make life miserable for their significant other. Thankfully, there are tons of remedies available now from pillows and armbands to herbal remedies and medications. Celebrate National Stop Snoring Week by trying out one of these effective solutions.
Pull your socks up
Although there’s no scientific reason for it, studies show that we sleep better when we wear socks. Although it may not be the most alluring look, it’s certainly worth a try!
A good night’s sleep is as essential to our health as having enough to eat and drink. Try out tips to make sure that your bedroom is cosy, relaxing and tech-free.