A good night’s sleep is incredibly important for your health, but making sure we are getting that quality sleep can often feel like something that’s out of our control.
Recent studies have found that one in three Australians aren’t getting enough sleep, a concerning figure as we know sleep gives your body and mind time to recharge.1 It allows you to remain healthy and fends off diseases. Without adequate sleep, you may experience multiple health issues, including a reduced ability to concentrate as well as an increased susceptibility to illness.
Many internal and external factors influence the level of sleep we get every night. We may be interrupted by changing work schedules, stress, medical conditions, or even levels of light and sound.
However, there are many things we can do to improve your sleep quality, here are 4 ways to create a relaxing environment for a good night’s sleep…
1. Minimise excess light & sound
Light and sound are extremely important factors in getting a good night’s sleep.
The circadian rhythms that guide our sleep cycle are heavily influenced by natural light and darkness. Circadian rhythms are the cycles that are part of the body’s ‘internal clock’—they are highly influenced by cues, especially light. In simplified terms, this means that light tells your body it’s time to be awake, and darkness initiates the production of melatonin, the hormone that tells our body to sleep, which is why it’s so important to keep lights as dim as possible when winding down.
Our circadian rhythms are not only affected by natural light, but artificial light from devices such as smartphones. These devices produce a blue light that can be detrimental to sleep—even if you are using them on ‘night-time’ setting. So, it’s important to switch off your devices well before bedtime. This will help to keep your circadian rhythm—and your sleep schedule—in check.
Noises can also easily disrupt sleep, especially if you’re a light sleeper, a shift worker, or if you live on a busy road. To combat outside noises, some people opt for listening to ambient sounds or calming music before bed. But for others, this may not work and you should look at trying to reduce outside noise.
While block out blinds can be great at reducing light, for maximum light control and sound protection, our quality Roller Shutters are an ideal option. Not only do they allow you to control the light in your home, but they also reduce up to 50% noise in your bedroom, perfect for a good night’s sleep. Plus, they’re Australian made using the thickest aluminium.
2. Keep your bedroom at an ideal temperature
Temperature is another important element that affects your ability to have a good night’s sleep. Research has found the ideal bedroom temperature to be 18.3 degrees Celsius, this helps you maintain a lower core temperature while you sleep. Finding ways to keep your room cooler in summer and warmer in winter can help you regulate your body temperature while sleeping and get a better nights rest. Things could include:
- Getting the right bedding – flannelette in winter, breathable cotton in summer
- Fans or electric blankets
- Cooling pillows or cooling mat
Investing in Electric Roller Shutters can be helpful in this case, too. They are filled with an insulative compound and are highly effective in regulating the ambient temperature within a home. This will keep you cosy and prepare you for sleep—a great option if you are concerned about your energy bills while running heating or cooling.
3. Take note of air quality & smells
Better air quality ultimately leads to better sleep, with mould build-up known to increase insomnia. Invest in proper ventilation and devices such as an air purifier and clean your sheets at least once every two weeks to prevent a build-up of dust mites and body oils. It may also be useful to talk to your doctor about how to reduce allergens in your sleeping space.
In addition to this, you may want to fill your bedroom with soothing fragrances that promote sleep. Essential oils and scents like lavender have been proven to be scents that make it easier to relax. Some possible uses of scents and oils include things like adding oil in the dryer with sheets, using scented washing detergent and getting a diffuser for your room.
4. Change your night-time schedule
If you have an inconsistent sleep schedule, are watching hand-held devices prior to sleeping, or are even drinking caffeine before winding down, it’s time to shift to healthier habits.
Wind down for at least 30 minutes every night. This means no devices, no vigorous exercise before bed, and no activities that will keep your brain overactive. Dim your lights 30 minutes before bed and practice breathing exercises or meditation. Everyone is different. Find a relaxation technique that works for you .
If you find yourself up all night thinking about work or life stresses, implement small changes to fix this. Write down a list of to-dos for the next day, prior to your winding down time. This will help you alleviate stress before bed.
Finally, avoid daytime naps and keep your sleep schedule consistent. If a nap is inevitable, limit it to 20 minutes. Keeping a sleep schedule regular is important for maintaining a consistent internal clock. This is important not only during the week, but on weekends too.
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Have you been thinking about installing Roller Shutters to help yourself and your family get a better night’s sleep? Fill out the free measure and quote form at the top of this article. A member of our dedicated sales team will be in touch.
[1] (2019) ‘One in three Australians not getting enough sleep’, YouGov, 22 March 2019 [Blog]. Available at https://au.yougov.com/news/2019/03/21/one-three-australians-not-getting-enough-sleep/
