Whether you are looking for a deep
sleep or just a quick nap, our resident sleep expert, Dr
Nerina, explains how your sleep environment is one of the
most important influences when it comes to getting a great nights'
sleep. From noise reduction to lighting, here are a few simple
changes to make your bedroom a tranquil sleep
"Part of human nature is to be in
sync with the sun cycle," says Anne Holic, interior design
instructor at The Art Institute of Washington, who suggests that
you should install a dimmer switch to mimic the sun stages as well
as using blinds and or heavy drops to eliminate
Dr Nerina agrees saying: "Lighting
is personal to each individual - you may want to consider black out
blinds, especially if you live near street lights, or you might
like to wake up to some light in the room. If you choose black out
blinds make sure that you open them as soon as you wake to help
prepare yourself for the day ahead."
"Ideally, in order for us to sleep
well, there needs to be a fractional temperature difference between
our body and brain - a warm body and a cool head." says Dr
Nerina. Temperature can be influenced by the thickness of your
duvet, choice of bedding, level of heating and the clothing you
wear to bed. The key is to stay warm in a cool
"If you are a sensitive sleeper you
can wake up at the slightest noise. A way to combat this is to use
'white noise' to block out external noises." advises Dr Nerina.
White noises can be found in the form of earplugs, a gentle fan
humming in the background or tracks of natural sounds such as
waterfalls, lapping waves or the wind rustling in trees. When you
have found your perfect 'white noise' you can also use it to settle
into any unfamiliar environments such as hotel rooms, allowing you
to get an uninterrupted sleep anywhere.
Interior designer, Anne Holic, says
that your visual surroundings have a great effect on sleep." Paint
colours are important. You want to choose colours that are calm,
such as blues, greens or a calm violet and avoid colours in the red
family. Simplifying the space is critical, TVs and computers,
exercise equipment and any other potential disturbances should be
removed from the bedroom and most importantly make sure you have a
Dr Nerina agrees saying that: " A
calm, tranquil bedroom free from clutter, junk and technology will
help you become more relaxed and rested. It is crucial that you
invest in a good quality bed and mattress which supports your spine
and body contours. Mattresses should be changed every seven years -
when was the last time you changed yours?"
For more information and sleep tips
from Dr Nerina visit her Sleep Toolkit.