Your Bedroom for a Perfect Night's Sleep

Preparing Your Bedroom For A Perfect Night’s Sleep

Are you struggling to get a good night’s sleep? Everyone has experienced a sleepless night at some point or another. However, this can be a more frequent problem for people dealing with insomnia. According to sources, roughly one in every three people in the UK experience insomnia at some point. Insomnia is the condition in which an individual exhibits extreme difficulties falling asleep or staying asleep.

However, general loss of sleep can be caused by many reasons. Surprisingly, one of the most common causes of this problem could be down to your bedroom environment. It’s a good idea to make some changes to your bedroom and see if this improves your sleeping pattern.

We recommend making the following changes to guide you on your way to achieving a perfect night’s sleep:

1) Reduce The Temperature

Our body temperature is roughly 37°C. However, while sleeping, our body temperature drops slightly. Studies have found that the ideal conditions for you to sleep in is when the room temperature is between 15°C and 22°C. If you don’t have the luxury of air conditioning, or you don’t want to use your air conditioning, place a fan in your bedroom or install a fan to your ceiling instead.

Furthermore, change to a lighter duvet or have two separate duvets if you and your partner have different temperature preferences during the night.

2) Keep It As Dark As Possible

The amount of light hitting a surface such as a wall or a floor is measured in units called lux. Your bedroom should have a maximum lux value of 5. That’s similar to the same darkness during a full moon on a clear night. If you live in an urban or built-up area, switch your regular curtains to blackout curtains to block out excess light from street lights and cars. If you’re prone to waking up in the middle of the night, install motion-sensor night lights to supply enough light so you can see where you’re going.

3) Ensure Your Mattress is Comfortable

Ensure the mattress you’re sleeping on is comfortable. Your mattress should be between 8 and 12 inches thick and have a 2 to 4 inch comfort layer. Your support layer should be at least 5 or 6 inches thick. 

Most new mattresses will develop body impressions after a few weeks of use. We advise avoiding mattresses with body impressions of more than 1.5 inches to prevent it affecting your mattress’s performance. Once you’ve rotated your mattress and noticed your mattress sagging on both sides, it’s time to invest in a new mattress to prevent back pain. Generally, it’s recommended to invest in a new mattress at least every 9.5 years.

4) Keep Electronics Out Of The Bedroom

Blue light produced by electronic devices such as phones, laptops and TV’s disrupts the body’s melatonin production more than white light, making it more difficult to sleep. The stimulating effects of playing games or checking emails can also make it harder to fall asleep. Browsing social media late at night can result in negative feelings and rumination which can also lead to insomnia.

5) Remove The TV

Research shows having a TV in the bedroom can harm sleep. Motions and sounds from televisions can disrupt the body’s circadian rhythm in a similar way to other electronic devices. To properly wind down before bedtime, turn your TV off for at least 30 to 60 minutes before you go to sleep.

6) Block Out Unwanted Noises

According to sources, 22 million people suffer “chronic high annoyance” from noise pollution in Europe. In loud areas, use earplugs while sleeping to cancel out most low-level sounds. If you do not like using earplugs, consider investing in a white noise machine. If your partner frequently snores and keeps you awake at night, take them to the doctor for a sleep apnea checkup. They may be prescribed to wear a CPAP machine to reduce noise levels.

7) Reduce Clutter

Some individuals can’t sleep due to messy surroundings in their bedroom. Excess clutter can affect your ability to sleep by causing stress. Before bedtime, spend a few minutes tidying your bedroom. Your bedroom environment should be calm and peaceful. Some individuals find it helpful playing relaxing music. Keep your bed as a device-free area to cut out distractions.

Invest In Your Bedding

At the UK Bed Store, we supply high-quality and comfortable mattresses. Whether you need a pocket springs mattress, a memory foam mattress, or a combination mattress, we have the perfect mattress for the perfect night’s sleep. You’ll find our mattresses are so comfortable, it’s like sleeping on a fluffy cloud!

After following these changes, we hope your sleep pattern has improved, and you are able to get some well-deserved rest and you can wake up feeling refreshed. For all your bedding needs, get in contact with us or head to the UK Bed Store in Leek to browse our bedding range and meet our friendly team!