Ditch pyjamas and NEVER eat in the bedroom – six tips to help you get to the land of nod
If you don't set up your bedroom the right way you are guaranteeing you won't get a good rest
THERE is nothing quite like a good night's sleep.
The ability to spring out of bed feeling rested and ready to take on your day is something we all crave.
But achieving that feeling is often easier said than done, especially if you have a busy lifestyle that keeps you running around until way past bedtime.
Have you ever put any thought into how some of the things you do in the bedroom may actually disrupt your sleep?
It might sound a bit obvious, but if you don't set up your bedroom the right way you are guaranteeing you won't get a good rest.
Here's six things you need to be doing to get a better night's sleep.
1. Sleep naked
This is probably disappointing if you are a fan of soft pyjamas.
But sleeping naked helps your body better regulate its temperature.
said: "Evidence suggests that going to bed naked improves your quality of sleep.
"It helps your body regulate its temperature, meaning your sleep will not be disturbed by being too hot."
During the summer it is a good idea to open a window to let cool air in overnight.
"We sleep better in temperatures between 16-18 degrees so set the thermostat accordingly and regulate body temperature through the night with bedding, such as an extra blanket which you can add or remove," she added.
"It may be worth wearing socks in bed if you suffer from cold feet as this can disturb your sleep."
2. Set the mood
Making sure your bedroom is quiet, dark and comfortable is vital for an uninterrupted kip.
Christabel recommends sleeping with earplugs, buying an eye mask and getting thick curtains to block out excess light.
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"Many modern-day bedrooms are actually unsuitable for good – quality sleep," she said.
"Research shows that improving your sleep environment can vastly improve our chances of getting a good night’s rest.
"Darkness helps your body get the most out of sleep.
"Getting rid of noises and keeping the temperature cool will make you more comfortable."
3. Don't eat in the bedroom
No more late night snacks for you.
You need to treat your bedroom as a place to sleep and nothing else.
"The bedroom should be reserved for sleep only," Christabel added.
"Working, eating, talking on the phone and using the computer or mobile phones are daytime activities, which will weaken your association with the bedroom and sleep and cause you to have a more disturbed night."
4. Leave your problems behind
Your bedroom is a place of sanctuary, so any emotion or problems you are having need to be left at the door.
"This is about creating a good inner environment," Christabel explained.
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"Whatever inner conflicts you have, make a truce and establish peacetime.
"This will help you sleep better. You can always pick up the ‘mental fight’ the next day.
"Spend 10-15 mins each day writing down your worries and how you are going to deal with them.
"If worrisome thoughts enter your mind just as you are going to bed, you can remind yourself that you are dealing with the issues."
Evidence also suggests writing a to do list before bed helps you fall asleep faster.
5. Change your sheets
Sleeping in clean sheets is just as important as picking the right bedding to keep you comfortable.
"Change your sheets no less than once every two weeks, better still once a week,"; Christabel said.
"This will minimise odours and dust mites, which can cause problems for people with allergies and asthma.
"In addition, clean sheets provide a more welcoming and comfortable environment, making you relaxed and therefore, in a better position to sleep.
"Using sheets made from natural fibres may improve the quality of your sleep as they are better at regulating body temperature compared to synthetic fibres, and they can absorb more moisture such as sweat, keeping you cool and dry."
Try breathable, hypoallergenic products to reduce allergies.
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6. Ditch the electronics
You heard this time and time again, but your phone, TV and laptop are keeping you up at night.
"Now that you’ve conditioned yourself to associate the bedroom with sleep and sex, it’s time to ask: do I really need all this gadgetry in here," Christabel said.
"Keeping your bedroom clear of this stuff will help reinforce the associations will keep you out of temptations way."
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