World Sleep Day - 17th March 2023

10 tips on how your bedroom layout can help you to get a better night's sleep. March is National Bed Month, and this week also includes World Sleep Day which takes place on Friday 17th and was set up to promote the benefits of good sleep. On average, we spend a third of our lives sleeping and just under 3000 hours in a year are spent in bed. Sleep is an essential function for both our body and mind. Without enough sleep, the brain cannot function properly, and good quality sleep helps us to remain healthy and refreshed.

The wrong bedroom environment can prevent you from getting your recommended 8 hours of sleep per night so we have put together 10 tips on how your bedroom layout can help you to get a better night’s sleep.

1. A good quality mattress should be top of your list - You should change your mattress every 7 to 10 years. The type of mattress depends on how people sleep and is something you should ask about when purchasing to find what is right for you.

2. Choose plants that have been shown to lower anxiety and purify the air such as a snake plant, rubber plant or lavender.

3. Choose colours that are conducive to sleep. Light colours can be comforting and dark colours have been said to create a cocoon feeling. Avoid bright colours in favour of more muted colour tones. Previous studies have found that out of all colour choices, greens are the most calming.

4. Hide the electronics. Using devices just before bed stimulates the brain and makes it more difficult to fall asleep. Also the blue light emitted from electronics disrupts the natural production of melatonin that helps us to sleep.

5. Feng shui fundamentals, Position the bed centrally with plenty of space around it with two bedside tables and avoid the bed being in line with the door.

6. Plush materials such as rugs, and upholstered furniture should be used to reduce noise and help to relax you before sleep.

7. Blackout blinds or curtains prevent light from disrupting our body’s ability to produce melatonin, which helps us fall asleep quicker and stay asleep for longer.

8. Quality bedding in breathable fabrics will stop you from getting too warm in the night. Natural fabrics such as cotton or bamboo are ideal.

9. Warmer toned lightbulbs. Yellow, orange or red-toned bulbs are better than a bright white light and are less likely to disrupt your circadian rhythm.

10. Making the bed every morning. Something that sounds so simple but the sight of a made-up bed can send a signal to the brain to make sleep more appealing.

For more information take a look at The Sleep Charity and The National Bed Federation