wellness4 min read

Five tips for better sleep hygiene in your bedroom

WordsMegan Lambert

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With our offices, social lives, and everything in between now confined to our homes (specifically our laptops) it's more important than ever to make sure we're thinking about cleaning up our sleep hygiene. Studies have shown that 67% of us have reported worse sleeping patterns during lockdown so, just like we've been creating spaces to 'home office' it's crucial we create a space where we can disconnect and rest. And where better to do so, than the bedroom?

Sleep hygiene – what is it? 

According to The Sleep Foundation, good sleep hygiene means "having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep". A good night's sleep is vital for our physical and mental health, improving our productivity and quality of life. So how can we get more of it?

1. Lose the tech

Yes, that includes Netflix. You might want to scroll through Instagram late into the night, but your sleep quality will thank you if you don't. More than any other color, blue light from our screens prevents our bodies from preparing for sleep, as it blocks our body's sleep hormone, melatonin. By steering clear of our screens for one hour before bed, it allows us to get some good quality hours in. And you know what doesn't emit any blue light? Books.

Check out our blog on how to feng shui your bedroom for a calmer relaxing space.

DITCH THE TECHNOLOGY AND FILL YOUR BEDSIDE SIDE TABLES WITH BOOKS! @EVERYDAYWITHGORDON
KEEP THE WARM WOODEN TONES OF DOORS AND FLOORING FOR A COSY SCANDI FEEL, VIA @EMTURNERHOME

2. Choose soothing colors

Creating a calming environment is imperative to good sleep, so it feels pretty intuitive that choosing soothing colors in the bedroom could aid getting a better night's kip. "When it comes to bedrooms, what you want to avoid is any color that's overly stimulating or highly saturated," says Tash, Lick's head color specialist. For a more peaceful slumber, she suggests opting for gentle blue palettes (including baby blue paint or slate blue paint) that remind the brain of the sky and sea (learn about the different shades of blue paint and 3 colors that go with blue), natural greens, or nurturing pinks – the "color of cuddles" as Tash calls it. Alternatively, for a cocoon-like effect, you could opt for darker greens, like Green 02, Green 03 or warm Green 04. Loving the green? Check out our green bedroom ideas.

Check out our recommendations for the best paint colors for bedrooms and our small bedroom painting ideas.

NURTURING AND RELAXING, OUR PINK 01 HELPS TO CREATE CALM IN THE BEDROOM OF @EMTURNERHOME
@YORKSHIRE_FOX_ OPTS FOR OUR SOOTHING GREEN 02, THE PERFECT WAY TO BRING NATURE INTO YOUR HOME

3. Invest in a good pair of blinds

There are few things more irritating than struggling to fall asleep thanks to a bright street lamp right outside your bedroom window, except possibly struggling to get back to sleep after waking up at the crack of dawn. Investing in a good pair of blinds is a sure-fire way to help avoid the summer 4 am sunrises or combat urban living's unavoidable light pollution. Lick recommends a pair of our roller blinds in the bedroom for a better night's sleep and better 'black-out'. Why not color-match them to your bedroom color for a seamless finish? Go chic with black roller blinds or calming with white roller blinds or grey roller blinds.

Check out the best blinds for a bedroom and our instructions on how to fit Venetian and roller blinds.

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