Sleep is one of the most important factors when considering our health and wellbeing. Consistently getting a good night’s sleep ensures that we can stay focused and alert as well as maintaining a well- functioning immune system. However many of us don’t get a good night’s sleep for a variety of reasons. A study conducted by the sleep council found that almost half of Britons (49%) have never taken steps to help them sleep even though 32%admit to sleeping poorly. With summer starting it can be even more difficult to get well rested – so here are our top tips for creating the best sleep environment this summer.
Keep it cool
Temperature is a key factor in getting a good night’s sleep. The ideal temperature for your bedroom is a cool 16-18°C as your body heat rises in the evening and then drops whilst you sleep to its lowest. Hot temperatures over 24°C and lower temperatures of 12°C are likely to cause restlessness and affect the quality of your sleep. For the best sleep environment be sure to open windows for fresh air circulation where it’s safe and secure to.
Keep it dark
Does the morning sun wake you up earlier than desired? Our bodies are programmed to wake up when we see light, and release melatonin when it’s dark which helps us to relax and drift off – so a dark sleep environment is very important. Using your mobile or computer is one of the worst things to do before wanting to sleep as LED displays give off blue light, which suppresses your melatonin levels even more – so try to avoid screen-time as much as possible before bed. Try using an eye-mask or even invest in some blackout blinds, a great way to ensure your bedroom is dark enough at bedtime and keep out any unwanted light. Here at Blind Technique we offer a range of darkening/black-out options, whether for a roller blind or a perfect fit we have the perfect blind for you to create the best sleep environment.
Keep it quiet
Is your surrounding environment loud and disturbing? If so this could be a reason you’re struggling to get to a decent night’s sleep. Double-glazed windows can help repress the sounds from outside and you can also use earplugs for extra noise protection. Not all sounds have a negative effect on the quality of your sleep though – Many individuals use soothing, smooth sounds to help them drift off quicker and have a more peaceful night.
Keep it clean
The best sleep environments are always the cleanest. A messy room equals a messy mind, which is why it is extremely important to keep your bedroom tidy and clear. Your bedroom should be tranquil and relaxing, it definitely shouldn’t double as your office or your gym! Have a freshen up – throw away things that are just causing clutter, tidy and dust regularly and ensure your bedroom is only used for three things; relaxing, sleeping and romance!
So for a great trip to the land of nod, follow our four top tips by keeping your room cool, dark, quiet and clean! For more information on getting a great night’s sleep and other great hacks and advice, visit our website blog at: www.blindtechnique.co.uk/blog