How your bedroom affects your sleep

Mattress

After a while, your mattress will become worn out, and therefore become more uncomfortable to sleep on. This can lead to things like back pain and disturbed sleep. The results of research conducted by the National Library of Medicine states that, “new bedding systems increased sleep quality and reduced back discomfort, factors that may be related to abatement of stress-related symptoms.” Regularly switching out your bedding and mattress can mean a better sleep. 

Are you constantly sneezing and itching your eyes, even when you don’t normally suffer from allergies? We hate to break it to you, but the culprit may be your mattress. Dust mites - that are difficult to remove even with a vacuum cleaner -  can cause hay fever-like symptoms that can keep you awake. Regularly washing your bedding with your favourite cleaning products can help with allergies caused by dust and mites, and prevent disturbed sleep.

Lighting

Lighting can drastically affect your sleep. Sleeping in a blackout room can help you get a better rest, as light from outside can trick your brain into thinking it’s morning, and make you wake up earlier or disturb your sleep. Instead of decking out your room with dozens of LED lights or strobe lights that change colour, try a softer light like a bedside lamp. 

The harsh blue light from screens can also affect your sleep, so it’s important to turn off your tech before you go to sleep.

Noise

Noises when you’re trying to sleep can disturb your rest. It’s best to sleep in a place where there is minimal noise. VeryWell Health states that “we tend to respond to external stimuli while asleep. In other words, if we hear a noise, we will wake up.” 

VeryWell Health then go on to suggest that if you live in a noisy area, i.e. a busy street, or you have a housemate that just won’t be quiet, it’s a good idea to sleep with earplugs in, or drown out the noise by using another noise emitting device that is more beneficial to your sleep, like a fan or a white noise machine. 

Air Pollution

Air pollution is also linked to poorer sleep, and living near sources of smog increases indoor air pollution. Scientific research has proven the correlation between air pollution and poor sleep quality, and long-term exposure to air pollution was associated with increased sleep disorders. What’s more, air pollution was found to be connected with sleep-disordered breathing (SDB).

On the other hand, residential greenness was significantly associated with better sleep quality, highlighting the huge impact of green space on human sleep quality. Moreover, recent research demonstrated that access to parks and green areas reduced the likelihood of suffering from poor sleep. 

Feng Shui

Healthline defines feng shui as, “an ancient Chinese practice that focuses on energy and placement in your everyday life, including space, in order to achieve balance.” 

There are several feng shui tips that can help you achieve a better night’s sleep, such as lining and placement of certain objects, not doing work in your room, and opening your windows. Other tips include: 

• Keeping under your bed clean and clear

• Getting rid of any surplus or unnecessary things 

• Declutter your bedroom from mirrors 

• Position your bed so you can see the entrance door from your bed, but the door is not directly in front of the bed.

What things do you need in a room to help you sleep?

Having things like a dehumidifier in your room, especially if you suffer from allergies or asthma, can be beneficial, as they can help you breathe better and keep the air clear of moisture. If you live in a polluted city which lacks green areas and parks, it might be a great idea to have an air purifier in your bedroom.

 A nightlight would also be good, as the light tends to be softer than an overhead light and may prepare you for better sleep. A fan would also be beneficial to help keep you cooler.

What bedding helps you sleep?

There are numerous things that can affect the way you sleep, your bedding being one of them. If you suffer from allergies, a hypoallergenic mattress or sheet cover would greatly benefit your sleep so as to avoid any disturbances or discomfort. Additionally, switching up your bedding in accordance with the temperature is also beneficial, for example, switching to a sheet or blanket in hot weather, or a more lightweight fabric duvet. For colder months, using a duvet made from materials such as wool, which has insulating properties, can help to keep the heat in.

Ditching your regular pillows for memory foam pillows can also be beneficial, as memory foam offers your neck and head more support, preventing you from waking up in the morning with a stiff neck or back.