With our busy lives, beauty sleep is so important.
However, even if you go to sleep early, you can often wake up feeling tired.
Your alarm goes off and you search for it groggily in the dark, switch it off, lay back on the pillow and wish, more than anything, you could just go back to sleep.
So how do we avoid this feeling in the morning? Well, it could be all about the state of your sleep environment.
Here is how to create the ultimate sleep environment, so that you wake up feeling fresh as a daisy and looking rested!
Clean Out The Clutter
You need to associate your bedroom with sleep, and nothing else. So clear out the clutter and any potential distractions. If you have any exercise equipment, or work files, take them out and put them somewhere else.
Having your bedroom as the place to go for other activities only leads to your brain associating the room with other things. If your bedroom is where your office is, it can make your mind busy and even anxious about work, which is the last thing you want when you are trying to sleep.
Get Rid Of The Electronics
The TV has got to go. If you have a TV in your room, and you watch it before going to sleep, then you will confuse your body. A TV and other electronics emit blue light, which can trick your body into producing less melatonin – an essential component for sleep. This also goes for phones, e-readers, gaming consoles, and anything that produces an artificial light.
Think about it like this, light is associated with wakefulness and day time. If there is light, your body doesn’t believe it is time for sleep.
Eliminate All Light
As we mentioned, light keeps you from sleep. So, try eliminating as much light as possible from your room. Get heavy curtains or blackout blinds and don’t sleep with night lights or lamps on.
If you must keep your phone in the room, try flipping the phone face down, so any incoming notifications don’t light up the screen and disturb you.
Bring The Quiet
Noise is one of the most common reasons for a restless night. Obviously some noise cannot be avoided, as you can’t control any noisy neighbours on your street, but you can do some things to adapt your own home.
Interestingly, it isn’t the sound itself that keeps you awake but the inconsistency. So try investing in a sound machine to drown out outside noises and create a relaxed environment in your room.
Even if you don’t want to buy a new gadget, try downloading a sound creating app to your phone and setting it on a timer, so that it turns off after you are asleep. Our personal favourite is a storm sounds app but there are many out there.
As tempting as it is to stick on the heat to warm up your icy room, it might not be the best thing to do if you want a good sleep.
If your room is too warm, your body needs to work harder to maintain its temperature, thereby using more energy, and making you feel overtired. The ideal bedroom temperature is somewhere between 15 – 18 degrees.
Studies suggest that certain smells can help to create a sleep environment and promote sleep.
Aromatherapy creates an atmosphere of calm, which helps your body relax. If you do it every evening, it can become part of your sleep routine, which signals to your body that it is time to sleep.
The scents we suggest are lavender and vanilla.
Paint Your Room
Research suggests that the colour of your bedroom can affect the quality and quantity of your sleep. The colours blue, yellow and green help people achieve roughly eight hours of sleep as they are associated with relaxation and can help to put your mind at ease.
On the other hand, the colours purple, brown and grey can potentially ruin the amount of sleep you get. The average hours of sleep for sleepers in rooms with these colours is just six hours.
Make A Comfy Bed
Waking up stiff, numb and tired is never going to help you feel rested in the morning. You need a comfortable bed for a good night’s sleep. If your mattress has lumps or sags, you might want to consider replacing it, and if you find yourself fluffing your pillows constantly, it’s time for some new ones.
Apparently you spend a third of your life sleeping so while replacing these things might seem like a large expense, consider it an investment!