In celebration of National Bed Month, we’ve complied our top tips for getting a good night’s sleep.
Run by The Sleep Council, this National Bed Month runs throughout March. Its goal is to highlight the importance of a comfortable bed on getting a good night’s sleep. The Sleep Council’s website is packed full of advice on how to transform your bed into a relaxing haven.
Creating the right ambience in your room is essential and one of the best ways to do this is through light. As the sun sets our bodies start creating melatonin, a hormone that helps to promote sleep. If you’re exposed to bright light before bed then this can disrupt your hormones. This is also why experts recommend switching off mobile phones, televisions and tablets an hour or so before bed. To encourage the release of melatonin opt for lamps that cast a warm light in the bedroom, rather than bright white lights.
Similarly, our bodies are naturally wired to wake up with the sun. We all know how unpleasant it is waking up to bright lights being switched on or curtains being thrown open. A sunrise alarm clock mimics the sun’s movements to ease you into waking up. Alternatively, leaving the curtains slightly ajar will do the same job for free.
Improve air quality
Whilst a candle is great for creating a relaxing scent, some people are sensitive to the particles they emit. If that is you, why not blow the candle out an hour or so before you head to bed? The beautiful scent will remain whilst leaving time for the air to clear.
A great way to purify the air without using electrical equipment is to introduce air-filtering plants to the space. Plants like aloe vera and Japanese peace lilies are naturally good at filtering air and look great whilst they do it. If you’re still struggling with mould or dust, it might be worth investing in an air purifier. These clever gadgets can help to filter out dust, smoke, mould and more.
Air moisture is as crucial as its purity. Of course the easiest way to do this is to keep air circulating by leaving windows and doors open. However, that isn’t always possible. Instead you can opt to use a humidifier if your room is too dry or a dehumidifier to remove dampness.
Find the right temperature
Being too warm or too cold in bed can easily disturb your sleep. Rather than relying on sticking a leg outside the duvet to regulate your temperature, why not reconsider your bedding?
If you find yourself feeling chilly at night, look into getting a duvet with a higher Tog. It may also be worth keeping cosy blankets to hand if you often wake in the night feeling cold. Memory foam mattresses are renowned for trapping heat and also make a good choice for cold sleepers.
If being too hot is an issue for you then make some simple changes to get a good night’s sleep. Mattresses with springs will help to regulate your body temperature and duvets with a lower Tog will retain less heat. When it comes to bedding, opt for materials like linen which is more breathable than cotton.
Find out more about how to select the right duvet and pillows using our detailed buying guide.
Invest in the right mattress
On average we spend 26 years of our lives in bed and a mattress can make or break whether you have a good night’s sleep.
Shopping for a new mattresses is often a minefield. Our top tip for you is to try them out in person by visiting a showroom. If that isn’t possible, then reviews, well-informed websites and phone calls can help you make your decision. But remember, every person sleeps differently so take reviews with a pinch of salt.
If you’d like to find out more about your sleeping position and the best mattress for you, read this.