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A top sleep expert has given 10 top tips on how to curate your bedroom space for the perfect night of slumber – including banishing the “floordrobe”, putting bed socks on, and keeping anything work-related away from the bed. Ahead of World Sleep Day (Friday, March 17), expert Hannah Shore has also revealed that watching TV to doze off isn’t always bad – if the content is calming.
She said: “You’ve all heard about blue light, how this can stop you from sleeping, and how we should be off our phones for at least an hour before bed – but this doesn’t work for everyone.
“Blue light isn’t always bad, and most devices now come with an eye comfort mode setting anyway, swapping out those harsh blue tones for softer yellow ones.
“It is the content we are looking at which causes more harm.
“Looking at the news, or watching something tense, can lead our bodies to be on edge, producing wake-promoting hormones like cortisol.
“Instead of watching anything overly addictive and intense like Happy Valley, which makes you think “just one more”, it’s best to watch something you’ve already seen before, like re-runs of Friends, or a relaxing programme.”
It comes after a poll of 2,000 adults, commissioned by Premier Inn to mark Sleep Awareness Week (13-19th March), found people have tried different ways to make their bedroom a more relaxing environment – including getting new pillows (34 percent), a new mattress (29 percent), and blackout curtains (25 percent).
And really nailing down these basics, such as bedding, can significantly improve the quality of your rest, according to Shore, who is working with Premier Inn in partnership with Silentnight.
She said: “How you sleep predicts the thickness of your pillow. Front and back sleepers need a thinner pillow, whereas side sleepers need a thicker pillow to fill the gap between the ear and the shoulder.”
Another easy fix for better sleep is to wear appropriate nightwear, and be aware of what you eat and drink two hours before bed.
Hannah said: “PJs should be loose-fitted and light, while bed socks can increase the blood circulation, which can help with cooling the body down.
“You should avoid eating large meals late in the evening, because digestion causes our body temperature to raise when it should be dropping.
“Also be mindful of what you drink, as caffeine can block receptors in our brain, making our bodies think we are not tired.
“Alcohol can act as a sedative for the first phase of sleep – however, it then acts as a stimulant, leaving the rest of the night’s sleep light and fractured.
“Many alcohol-free drinks contain a lot of sugar, which can also keep you awake.”
More than half of those surveyed (52 percent) believe a messy bedroom affects their sleep, despite 57 percent utilising their “floordrobe” – chucking clothes on the floor each night rather than hanging them up.
A quarter also don’t make their bed in the morning – and 28 percent have even hopped out of bed to do a last-minute bit of tidying, worrying they’d never drop off otherwise.
Hannah Shore added: “A tidy room allows the sleeper to de-stress. Keeping clear sides at all times can help you relax and fall asleep quicker.”
It also emerged seven in ten of those polled, via OnePoll, claim a bad night’s sleep has a negative impact on their mood.
And 52 percent can’t remember the last time they had what they’d describe as a perfect night’s sleep.
More than three-quarters (76 percent) even go as far as admitting they’d feel like a new person if they ever got a really good night’s kip.
Simon Ewins, managing director at Premier Inn, said: “It seems there’s a big sleep gap across the nation, with millions not nodding off how they’d like.
“Hannah’s top tips can help you create a space that helps you achieve good quality sleep, and the benefits in day-to-day life that come with this.
“Sleep Awareness Week is a great time to look at our bedroom spaces, and to assess whether we are getting the best rest we can, or if there is anything we can do to improve it.
“Our rooms are designed to ensure everyone has different options to match their sleeping habits.”
