According to leading health experts, people are now sleeping less than they did in the past and sleep quality has decreased as well. A good night’s sleep is incredibly important for one’s health and is just as important as eating healthy and exercising. Poor sleep can make a person put on weight and puts them at greater risk of heart disease and stroke. What are six ways you could do to ensure you are getting the optimal amount of sleep?
Block out the light at night
It goes without saying that total darkness is vital if you are going to get a good night’s sleep, but this can be easier said than done; even the heaviest of curtains can let a trickle of light in, which can make it difficult to sleep.
A pair of blackout blinds or curtains can really make the difference, as they will not let any light in at all, allowing you to sleep no matter what is going on outside.
What’s more, having a harsh, bright light on in a room before going to bed can disrupt your sleep – decorate your room with fairy lights and put these on instead before bed to prepare your body for a good night’s rest.
READ MORE: How to sleep: Best drink to have before bed to help you get a good night’s rest
Let natural light in
Whilst blocking out any light when you sleep is essential to get a good night’s rest, it can really help you to properly wake up if you open your blinds once you’re awake, allowing natural light into the room.
It will make sure you feel less groggy, and sets you up for the day. If you struggle to get straight out of bed in the morning or sleep far from your window, you can get blinds that you can programme to open when you want to wake; like an alarm clock of sorts.
Update your colour scheme
In the same way that the lighting in your room has a massive effect on your sleeping habits, as does the colour scheme. Bright and vibrant colours can actually have an adverse effect on your sleep, whilst softer colours can have a soothing effect.
Any shade of blue is a good option – particularly darker ones – the brain reacts in a calming way to the colour. Other than that, pastel colours work well; oranges, silvers and soft yellows can help give your room a cosy glow.
If you still want to work other, brighter colours into your room then you can incorporate them into furnishings and other items.
Bedrooms can become easily cluttered, particularly if you sleep in a smaller room where the bed takes up most of the space.
However, a messy room is not at all conducive to, as it can produce feelings of stress and anxiety. Having a room that is spotless, on the other hand, can lead to you sleeping sounder; make an effort to clean your room each night before bed, and you might find the quality of your slumber improves.
If you do have a small room that is hard to maintain, consider smarter storage options; shelves in alcoves or drawers under the bed are just a couple of possible ideas.
Where you should avoid overusing bright and vibrant colours in your bedroom, so should you also avoid any smells that are too strong, offensive or unfamiliar.
You will sleep a lot better when you surround yourself with smells that are familiar to you, as this will help keep your stress levels down; it’s why so many people like sleeping with an item of their other half’s clothing.
As well as surrounding yourself with familiar smells, the likes of lavender, jasmine and vanilla can all help to instil a sense of calm whilst you slumber.
Last but not least, your mattress naturally has a massive effect on the quality of your sleep. You want your bed to be a place of solace, somewhere that you go to escape the day and relax in ultimate comfort.
Make sure that you have a mattress that is suited to you; this might not necessarily be the thickest or the most expensive, but as long as it is comfortable for you then that’s the key.
Layer the bed with cushions, throws and blankets in order to make it as comfy as possible.