​Build a Better Bedroom

Ever have those nights where you just can’t fall asleep or are woken in the night by the snores of your partner, your children appearing at the side of your bed or the dogs barking and then are unable to fall back to sleep? I have had many of these nights and found the following tips to be very helpful!

1. Sound: Drown out bustling street noise (or a snoring partner) with pink noise- sounds like falling rain with a lower, steadier frequency than white noise. A fan works well, or try an app like Rain, Rain Sleep Sounds that you can set on a timer.
2. Paint: Muted, neutral colours are best for relaxation as opposed to bright colours, like red, which are attached to emotion. But it’s actually the type of paint that matter most, Choose a matte finish instead of a high gloss, which reflects light.
3. Temperature: “People sleep better when it’s cool” (Dr. Michael Breus). The ideal temp is between 18C and 21C
4. Light: Melatonin is called the vampire hormone because is comes out only in darkness. It’s the key that starts the engine for sleep, so it’s best to avoid bright lights after about 8PM
5. Scent: Research shows that lavender, ylang-ylang and vanilla can all help you feel more relaxed and you need to be relaxed before you can sleep. Avoid candles (Fire hazard) and opt for a reed diffuser or pillow spray instead.
6. Bedding: Cotton sheets are the most breathable, and synthetic down duvets are allergen-free. IF you’re a back or stomach sleeper buy a thin pillow. If you are a side sleeper, a thicker pillow keeps your head and spine aligned.

I truly hope you have found this helpful and can get some good night sleeps!
Tiff