1. Remove all Technology
Technology in the bedroom is infamously linked to a poor night’s sleep. Keeping a television on while trying to get to sleep can cause the brain to believe it needs to stay alert and awake, making it increasingly difficult to doze off. The same goes with mobile phones and tablets used in the bedroom: it may seem harmless to flick around online while in bed however, this too can cause issues with falling asleep as the body produces less melatonin (the hormone that controls your sleep cycle). Try to stop using your gadgets at least 30 minutes before bedtime to help you switch off and relax.
2. Use a Neutral Colour Scheme
Although I am a huge fan of colour in the home, the bedroom should be kept as soothing as possible. Colours can have a huge impact on your mood: do introduce pops of colour in your decor and accesories but always balance these out with more subtle hues. Click here to read more about how different colours can affect your mood.
Using your wall paint to set the scene, avoid the use of cooler hues and instead focus on warmer toned colours that will help create a cozy atmosphere of warmth.
3. Include Soft Flooring
Never underestimate the power of aromatherapy! Add an ultrasonic aroma diffuser to your bedroom and experiment with your oil blends. Is snoring an issue? Try Eucalyptus oil or Marjoram for a bit of relief! Lavender is a classic bedtime essential oil, as is Sandalwood and Ylang Ylang.
Fun Fact! I also keep Peppermint oil with me at all times; Dab on your temples for relief from migraines, massage into aching muscles or use as a cold sore treatment that will work faster than any other store bought cream! Peppermint oil is a fantastic multi-use essential oil!
5. Mood Lighting
6. Blockout Curtains
7. Clean up Clutter
8. Invest in a Quality Pillow & Mattress
A quality mattress and pillow will go a long way in helping your sleep cycle. Take the time to test out different styles and makes of mattresses and pillows in a bedding showroom. Think about the position you would usually fall asleep in as this will impact the type of pillow and mattress your body will feel most at ease with. For example, if you find yourself sleeping with your arm shoved underneath your pillow, you may need a higher and slightly firmer pillow to give you that extra height you need without having to sleep on your arm.
9. Find your Ideal Sleep Temperature
Are you waking up throughout the night, tossing and turning? This may be due to an uncomfortable sleep temperature. Keep central heating off during the night and ensure your pyjamas are of a fabric that can “breathe”. Invest in a temperature regulating blanket and quality bed sheets: Wool or cotton quilts are an ideal solution. The natural fibres in wool or cotton quilts assist in regulating the body’s temperature, with wool also having the added bonus of absorbing moisture and helping you keep a comfortable sleep temperature.
Wishing all our readers a great night’s sleep!