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Sleep soundly all night, every night Posted On 08 July 2020

We all need a good night’s sleep. In fact, according to the Sleep Council, an 18 to 65-year-old needs between seven and nine hours of sleep per night in order to properly recharge for the day ahead. So how do you get that good night’s sleep that you need?

Mood
Using aromatherapy is a good option, allowing you to get a great night’s sleep. Some studies have shown that putting the scent of jasmine into your bedroom can lead to a more restful night’s sleep, as well as reducing anxiety and increasing mood. Vanilla, lavender and fresh aloe vera plants are also said to be just as effective, as well as mist humidifiers.

Colour can also impact your sleeping environment. According to hotel group, Travelodge, blue is the best colour to paint your bedroom, as it creates a feeling of calmness.. Other colours that were proven to also help with a better sleep environment were certain shades of yellow, green, silver and orange. However, the worst colour schemes for bedrooms were revealed as purple, brown and grey.

Avoid distractions
Scrolling through phones, laptops and watching the TV in bed before sleeping also hinders our chances of a good quality night’s sleep. These types of technology contain ‘blue light’ which tricks our brain into not being ready for sleep. This is because this type of light also travels through the atmosphere from the sun, which means our brain believes the sun is up which can cause sleep issues. So, turn your TV or laptop off 30 to 60 minutes before sleep and stop checking your phone at least 30 minutes before bed. This will allow your brain to adjust to the night time and start winding down ready for sleep. Top tip: Try reading a book instead to keep your mind occupied.

Following on from this, keeping your bedroom as dark as possible also allows for a great sleeping environment. You can achieve this by using black out curtains or blinds.

Comfort is key
In order to sleep well you need to ensure comfort. This ultimately comes down to your mattress, pillows and having your bedroom at the right temperature. You shouldn’t be waking up feeling tired so, if this is the case most mornings, then you need to replace your mattress and possibly your pillows too. If you get eight hours, then that is a third of your 24-hour day you spend asleep.

Your bedroom needs to be cool at night so that you can maintain the comfort in the surroundings of your bed. Wear loose fitting clothing at night to help your body breathe, stay cool and avoid sweating. Other ways to keep the room cool are to leave windows open so there is always fresh air coming in, particularly in any hot weather. If you can, turn all lights in your house off and leave your bedroom door open, so the air can flow through the house.

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