Five Day Sleep Challenge ~ Day Two
External factors can play a big role in the quantity and quality of our sleep. Light peeping through the curtains, fidgety partners, even a too-soft mattress can leave us feeling sleepier than a new mum. Here’s how to make your bedroom the perfect sleep zone, and wake up raring the go.
Step 1: Kit it out
Add blackout blinds or thick, dark curtains to keep light out
Use plush rugs and cushions to muffle neighbour noise
Add plants to emit oxygen and help lower cortisol and blood pressure
Eliminate dust-gathering clutter by investing in storage
Replace the TV (see lighting) with something beautiful
Get a bed with wriggle room if your partner’s a space hog
Step 2: Dim the lights
Lighting is often overlooked when designing a bedroom scheme, but the wrong lighting can confuse the body’s circadian clock. Warm hued rays signal it’s time to sleep, while blue daylight releases hormones that keep us awake. Mirroring nature’s light spectrum helps our body know when to rise, eat and sleep.
Avoid blue-light emitting devices at least one hour before bed
Reduce light exposure 3 hours before bed
Switch to lights with a warm colour spectrum
Graham and Green Webster Table Lamp
Step 3: Think colour
Room colour can affect how much sleep we get. While intense colours such as orange might pump the adrenaline, they can be too mentally stimulating to relax the mind. Before you rush out and buy a tin of racy red or mellow yellow, ask yourself, what ‘magic colours’ will help me create a truly relaxing space?
Cool colours and muted shades
e.g Blue, Green, Grey
These promote better sleep
e.g Reds, Yellows, Oranges
These can discourage relaxation
Read our feature on creating the perfect bedroom sanctuary here