There are few things more important than getting a good night’s sleep. Giving your body and mind a chance to regenerate and repair, getting those eight hours can make all the difference to how you experience the next day – but for many of us, it’s not quite as easy as it sounds.
More than 50% of the world’s population suffers – or has suffered – from insomnia, which means that we’re not all getting the quality rest time in that we so desperately need to be at our best.
One of the most common obstacles between you and a restful night is not having the right environment to sleep in. So, to help set you on the path to sweet dreams, we’ve put together five top tips for transforming your bedroom, guaranteeing you your best night’s sleep yet and thus avoiding any unnecessary and painful back or neck treatments.
1. Lighting
When it comes to having a restful experience in your bedroom, getting your light levels right is key, and your bedroom must have the perfect balance of natural and artificial light, at all the right times. Ensure sunlight is able to enter the room through the windows throughout the day – natural light is strong and can kill many bacteria, making for a healthier sleeping space. But at night time, you’ll want to ensure that your room is as dark as possible, so invest in blackout blinds and heavy curtains to block out any glare from streetlights and cars outside so that you’ll be able to drift off with ease.
In terms of artificial light, switch on your lamp before bedtime rather than a glaring overhead light. Dim lighting will help you to start winding down and preparing for sleep – and you can turn it off easily without having to get out of bed, too.
2. Limit electronic devices
The blue light from electronic devices has been shown to hamper a good night’s sleep, so try banning phones, laptops and televisions from the bedroom entirely so that you’re not tempted to log on prior to lights out. If you just can’t manage it, then ensure you are switching everything off at least an hour before you want to go to sleep to prevent the blue light from disrupting your circadian rhythms.
3. Invest in the right mattress
No matter how much money you spend on revamping your bedroom, it is all in vain if you don’t invest in a quality bed and top it with the right mattress to meet your needs. Take some time trying out different mattresses to work out which kind you find the most comfortable – some people may prefer a softer mattress, whilst others gravitate towards firmer options.
If you have back, neck or shoulder issues, then pay particular attention to this, and don’t be afraid to seek advice from your chiropractor. Start by reading an Emma Hybrid mattress review to know what others have to say about it – it’s a popular choice that many applaud.
Don’t forget the importance of pillows, either. If you’re a side sleeper, then you might fare better with a memory foam pillow that moulds to fit and support. Meanwhile, if you’re a back or front sleeper, there are tailored options for you, too.
4. Incorporate plants in your room
Plants and greenery have been shown to be beneficial for our wellbeing, and can create a tranquil and calming environment that is just perfect for getting a good night’s sleep. There’s no need to go all out; even small plants will work their magic. Place one or two of your favourites close to the bed for optimum effects – then lay back, relax and enjoy.
5. Choose the right colour scheme for your bedroom
Colours can play an important role in setting the scene for a good night’s sleep, and like plants, a carefully chosen colour scheme can have calming effects. Statistics say that people with brown, purple and gray bedrooms often get the unhealthiest night’s sleep, so opt for light colours to create a serene and tranquil feel for a bedroom that will help you to drift off with ease.
Creating an environment that is designed to support a good night’s sleep is one of the best things you can do to improve the quality of your shut-eye. Add to that a warm bath, some scented candles and a little bedtime reading, and you should soon be on the road to a more refreshing eight hours of sleep.
