If you struggle to get to sleep, stay asleep or wake refreshed, you’ll no doubt understand the importance of getting enough quality rest.
While there are many factors that affect sleep quality, such as what you eat and drink before you hit the pillow, your bedroom itself can also have a major impact on how well you sleep.
So, if you’re not getting the restful slumber that you need, here are six simple ways to optimise your bedroom for better sleep.
- Keep your bedroom cool
If you’ve ever struggled to sleep due to feeling too hot or too sweaty, you’ll be interested to know that scientists have confirmed that warmer temperatures do affect quality of sleep.
According to most sleep experts, the optimal temperature range for quality rest is between 60 to 72o Fahrenheit.
While this may mean sleeping with the air con on especially during hotter months, installing a ceiling or freestanding fan may be the answer if you want to opt for a greener solution.
- Block out the light
One simple way to tell your brain that it’s time to sleep is by blocking out the light in your bedroom. When light is detected, the Suprachiasmatic Nucleus based in the hypothalamus delays the release of melatonin (the hormone responsible for regulating our sleep-wake cycle), keeps your body temperature raised and produces cortisol, which signals to your body that it should be awake.
Always turn off electric lights as soon as you get into bed, and install blackout window shades to keep your bedroom as dark as possible.
- Invest in the right bedding
Wool quilts have excellent ‘moisture-wicking’ properties, which means that they absorb excess moisture and prevent you from overheating while you’re in bed.
So why not invest in the kind of traditional wool quilt Australia has become famous for?
It will keep you cool in summer and warm in winter, and by purchasing your doona in a wool quilt sale you’ll get a quality piece of bedding at a reasonable price.
Doonas come in different weights for summer and winter use, and are fire retardant and hypo-allergenic too. So, if you want to sleep comfortably at night, check out the next wool quilt sale in your local store or buy your wool quilt in Australia by shopping online.
- Block out irritating sounds
Have you ever found it impossible to sleep due to loud televisions, noisy neighbours or a snorer in the family?
If the irritating noise is outside of your control, you may find it better to sleep wearing earplugs, or you may want to try using an app that offers white noise or calming nature sounds to help to blur annoying background noises.
- Banish the TV and other electronics
While you may love watching TV in bed or scrolling through your phone before you sleep, researchers believe that the blue light emitted by TVs and other electronic equipment can prevent your internal clock from regulating your sleep.
The solution? Be sure to remove the TV from your bedroom, and limit the amount of time you spend on your laptop, tablet or phone before you hit the pillow.
Transform your bedroom for better sleep
Keeping the room cool, dark, relaxing, quiet and distraction free is the best way to optimise your bedroom for better sleep; but don’t just take steps to transform your bedroom, make sure that you optimise your children’s and guest bedrooms too.
That way, everyone will be sure to have a better night’s sleep and wake feeling refreshed.