1 Sleep in absolute darkness. There must be no light from other rooms. Light affects our circadian rhythms, which affect our body temperature, organ function and ability to sleep. You may well remain asleep through this, but your sleep cycles are being hampered. If your alarm clock has an LED, you must turn it away so that it is out of your direct eyesight. Studies have shown that even LEDs can interfere with sleep. Make sure you are not close to any light, no matter how dim or innocuous it may seem. Your curtains must also be thick enough to block out any light. Complete darkness will undoubtedly help to improve the quality of your sleep.
2 Ensure your bed is comfortable. If your bed is worn out or uncomfortable, then it is not going to help you sleep well. When you do need to buy a new bed, it is worth remembering that you are going to spend a third of your life in it – or over twenty-five years! – so don’t skimp on it: buy the very best bed that you can afford. In an age where many get financed up to the hilt to buy fancy cars or plasma TVs, essentials like a good-quality bed should be at the top of any financial planning.
3 Invest in good-quality pillows and sheets. Research shows that synthetic pillows house more bacteria and dust mites than good-quality feather pillows. You will also keep the mites at bay if you use ver
y high-quality sheets made from finely woven materials. Luxury sheets and feather pillows will also feel more comfortable against your skin and so help you sleep.
4 Turn your mattress over every six months. You can get more life out of your bed this way, and it will stop your mattress becoming lumpy, which can hinder sleep.
5 Make sure your pillows and mattress are clean. Change your sheets and pillowcases regularly.
6 Reduce air pollution. If you live in an environment that is polluted, buy an air-purifying device for your bedroom.
7 Create the ideal bedroom for sleep. Your bedroom’s colours and general decor should be conducive to relaxation and sleep. Decorate in soft colours, such as green, blue, pink, white or lilac. Green and blue are ideal. Green reflects nature and has soothing properties that promote balance, harmony and peace. Blue gives a vibe of space, coolness, well-being and serenity. Colours that have a stimulating effect, like bright reds, oranges or yellows, must be avoided.
8 Make sure you are not too warm or too cold in bed.
Maintaining a good temperature in bed will help you sleep. Don’t have too many covers or a duvet that is too warm, but also make sure your covers don’t leave you feeling slightly cold.
9 Minimise noise. Make sure your bedroom is as quiet as possible. Thick curtains are a must if you live in an area with a lot of noise or near a busy road. To eliminate all noise, consider using earplugs. They can also help if your partner snores. Use a comfortable light-blocking sleep mask to eliminate light. This is useful if your partner comes to bed at a later time than you.