The bedroom environment

Getting a good night’s sleep can be far easier if you have a comfortable bedroom environment. A restful sleep depends on a lot of factors, but you can do many things to help you achieve it. Let’s have a look at how to create your perfect sleeping environment.

Room temperature

Sleep experts recommend a cool room with the temperature around 18-19 degrees C. This is because your body temperature drops slightly as you become drowsy and climbs again slightly as morning begins. And the air in your room can affect the quality of your sleep. If it’s too hot in your bedroom it can interfere with this natural dip and can make you more restless throughout the night. All of us have a slightly different optimal temperature for sleeping, so experiment with what temperature makes you most comfortable.

Tech / TV

A recent study by the National Sleep Foundation found that 95% of people use some sort of computer, mobile device or video game in the hour before bed. And this can be a problem. The light emitted by electronics (known as blue light) can actually send alerting signals to the brain. This light has also been shown to delay the release of melatonin, which aids sleep. So it’s important to turn devices off in order to give your body time to wind down before bed.


It’s recommended that you buy a new mattress around every 8-15 years (depending on the manufacturer and type of mattress) but many of us don’t replace our mattress that often! Really and truly, there are few things in life so important to our general health and wellbeing than getting a good night’s sleep. And so it makes sense to have a mattress that helps us achieve it.

If your mattress is starting to show its age, then it might be time to think about replacing it. There are lots of choices on the market and it’s increasingly easy to find one that suits your particular sleeping style. Have a look at our mattress-buying guide here for more assistance:

Pillows and Duvet

As with your mattress, pillows and duvets won’t last forever. Pillows should support your head and neck – allowing them to stay in a neutral position. Check your pillow for lumps and bumps and keep them clean to avoid dust mites and prolong their lives. Similarly, duvets can loose their ‘puff’ over time and also need washing regularly. Make sure you choose a duvet that has a suitable ‘tog’ rating for your needs – most modern duvets come in sets of two, with a higher tog for winter and a lower one for summer.

Room design

Your bedroom should be somewhere that you want to spend time in! When you walk in it should ideally make you feel calm and peaceful. So it’s worth taking a bit of time to create an atmosphere conducive to sleep. Start by decluttering and creating a clean and ordered space. And choose colours, fabrics and artwork that make you feel relaxed and happy. Putting a little effort into the look of your bedroom will pay dividends when it comes to getting a good night’s sleep!

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