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7 Ways to Create the Perfect Bedroom

By Steven Willis   |   Posted in Sleep Research   |   Wednesday 23rd July 2014

7 Ways to Create the Perfect Bedroom

Is your bedroom a space where relaxation is hard to come by? Here’s how to turn it into a haven of serenity and get some great sleep as a result;

1 - Ditch the TV and computer

tv in bed

Electronic entertainment is the antidote to good sleep. It activates the mind, bathes the eyes in bright light (prompting the release of energy-producing hormones) and generally does its best to keep you awake. By keeping the TV, computer and any other electronic entertainment devices out of the bedroom you’re helping your body to relax into the night, and preparing for sleep in the right way.

 

2 - Go for a natural colour scheme

natural colour bedroom

The overall vibe of the bedroom should be calming and relaxing, and this can be largely dictated by the colour scheme of the space. Natural colours such as blues and greens, along with earth tones of browns and greys, and of course neutral whites and creams, are all choices that will ease the mind. Avoid stimulating colours like oranges, reds and other bright tones as they can have the opposite effect.

 

3 – Choose relaxing artwork

bedroom artwork

In a similar way that colour schemes can set the ambience of a space, artwork can provide immediate relaxation. Opting for serene imagery is a good idea for creating the right vibe in the bedroom. Think about how the artwork makes you feel. If it has the power to calm you then it’s probably right for the bedroom.

 

4 - Use seasonally-appropriate bedding

bedding

As temperature is such an important part of sleep it’s vital that you’ve got the right bedding for the season. It’s a good idea to own at least two duvets, one summer grade (around 4.5 to 7 tog) and one winter grade (around 13 tog).

 

5 - Cut out the light

light bedroom

Light is a powerful influence on the circadian rhythm, and being exposed to light can trigger the production of energy-producing hormones, so it’s important that your bedroom environment is as dark as possible. As mentioned, this means that TVs and computers are out, but also try and limit the natural daylight that can come in the room in the evening and early morning. Blackout blinds or heavy-lined curtains are the best options here.

 

6 - Tidy up

messy bedroom

Yes it’s easier to just throw your clothes on the floor when you take them off, but by cluttering up your bedroom with unsightly mess you’re creating a job to do later, which can cause unease and restlessness, not the best preparation for settling down to sleep.

 

7 - Have the right mattress

best mattress

Although it is one of the most important elements of your sleep, many of us are sleeping on unsupportive mattresses that just aren’t suitable anymore. If you’re taking a long time to get to sleep, waking up tired, or have unexplained aches and pains in the morning then your mattress may be ready for a replacement.

Find out how to check whether your mattress is still up to the task, and if it isn’t then take a look at our guide to mattress buying.

Inspired to turn your bedroom into a sleep sanctuary? Check out the Ergoflex SleepCentre for more tips.




How Long Could You Go without Sleep?

Tuesday 22nd July 2014

How Long Could You Go without Sleep?

Sleep is an integral part of life and is something we all do on a daily basis. However, a good night’s sleep is not always possible and we’ve all been guilty of pulling at least one ‘all-nighter’ during our time, whether that be revising for an exam, caring for a loved one, partying too hard or having to travel at an awkward time in the morning. Whilst one sleepless night may seem relatively harmless, the potential health risks are actually quite severe. The question is, just how long could you go without sleeping?

Category: Sleep Research

Read full: How Long Could You Go without Sleep?

12 Ways That Sleep Deprivation Can Ruin Your Day

Wednesday 16th July 2014

12 Ways That Sleep Deprivation Can Ruin Your Day

Sleep deprivation won't just wreck your night... it'll make your day an ordeal too. Here's how;

Category: Sleep Research

Read full: 12 Ways That Sleep Deprivation Can Ruin Your Day

Most-wanted Beds Fun and fantasy outrank sleep

Tuesday 15th July 2014

Most-wanted Beds  Fun and fantasy outrank sleep

Our latest look into the sleep habits of the nation focused on beds, and revealed that many men harbour a secret desire to have their own versions of children’s novelty beds, while the bed that women are more likely to want was found to be a fairy-tale four-poster.

We asked 2,632 people in the UK what type of bed they had, and what type of bed they’d like to have. The light-hearted study showed that when it comes to bedrooms, many of us are young at heart.  

Category: Sleep Research

Read full: Most-wanted Beds Fun and fantasy outrank sleep

5 Mind-Blowing Eye Facts

Monday 7th July 2014

5 Mind-Blowing Eye Facts

The ability to see really is an amazing process. The eyeball is one of the more complicated and complex organs of the human body, and the eyes play a vital role in some of the body’s most important processes. It goes without saying that our eyes play a major role in the function of sleep, and their exposure to light helps determine how tired we feel. Here are some of our favourite facts about the eyes…

Category: Sleep Research

Read full: 5 Mind-Blowing Eye Facts

Co-sleeping Parenting Uncovered - Study: Average Age When Stopped is Over 7

Tuesday 1st July 2014

Co-sleeping Parenting Uncovered - Study: Average Age When Stopped is Over 7

Our latest investigation in to the sleep habits of the nation took a look at the controversial issue of co-sleeping with children, and uncovered a number of surprising statistics. We found that the average age that a child stops sleeping in their parents’ bed on a regular basis is over 7 years old, and that many parents lie about the situation to friends and families.

Overall, some 87% of our 2740 respondents said that their child had slept in the parental bed at least once. The reasons behind allowing this to happen were varied, with the top five being;

  1. Too tired to deal with the child not sleeping in their own bed – 24%
  2. Child was distressed (poorly or unsettled) – 22%
  3. Fell asleep while cuddling in bed – 16%
  4. Partner wasn’t home and felt lonely – 15%
  5. Woke up to find them in bed – 14%

Category: Sleep Research

Read full: Co-sleeping Parenting Uncovered - Study: Average Age When Stopped is Over 7

The Dream Debate - Why Do Scientists Know so Little?

Thursday 26th June 2014

The Dream Debate - Why Do Scientists Know so Little?

Dreaming is something we all experience on a daily basis, so you’d imagine scientists had the fundamentals of why and how we dream all figured out, right? Wrong. The truth is, even though much has been invested into researching why we sleep and why we dream, both are relatively poorly understood by medical professionals compared to other fundamentals of the body, especially the latter. Although sleep is better understood, dreaming is a very grey area. Let’s dissect what we do know about dreaming…

Category: Sleep Research

Read full: The Dream Debate - Why Do Scientists Know so Little?

Google Glass yet another sleep-stealing gadget or the future of health-orientated wearables?

Wednesday 25th June 2014

Google Glass  yet another sleep-stealing gadget or the future of health-orientated wearables?

Google Glass has become available in the UK for the first time this week, after a much-hyped trial period in the US. So, will the face-mounted device usher smart wearables into the mainstream and benefit our lives with health-related apps, or will it be just another techie distraction that will provide yet more things to do with our recreational time and ruin our sleep quality?

Category: Sleep Research

Read full: Google Glass yet another sleep-stealing gadget or the future of health-orientated wearables?

5 Ways Our Sleep Is Just Like A Computer's Sleep Mode

Tuesday 24th June 2014

5 Ways Our Sleep Is Just Like A Computer's Sleep Mode

Sleep is a fundamental part of life on Earth. Humans do it, animals do it, and even plants technically sleep (but of course, you knew that already, why else would they have flowerbeds). The need for sleep has now extended beyond the living world, with most electronic devices coming with a ‘sleep mode’. The question is, how similar is the way we sleep to the sleep mode found on electronic devices? 

Category: Sleep Research

Read full: 5 Ways Our Sleep Is Just Like A Computer's Sleep Mode

Night-time Injuries The Hazardous Side of Sleep

Tuesday 17th June 2014

Night-time Injuries  The Hazardous Side of Sleep

Sleep is a time for restful repose, a chance for the body and mind to switch off and rejuvenate from the stresses of the day… or is it? Well according to our latest survey it seems that, for many of us, sleep can be a hazardous undertaking where injuries are risked on a nightly basis! Amazingly, 79% of respondents claimed that they’d suffered an injury of some description during the course of a night’s sleep. Although the vast majority (92%) said that these injuries were minor – bruises and scratches being the most common – the findings do indicate that going to bed sometimes isn’t the relaxing scenario that it should be.

When it came to what exactly caused these night-time knocks, the top five incidents were;

  1. Falling out of bed – 21%
  2. Accidentally struck by a partner moving – 18%
  3. Going to sleep in an awkward, uncomfortable position – 15%
  4. Sleeping in an unfamiliar room and being disorientated when waking – 12%
  5. Sleepwalking – 8%

 

Category: Sleep Research

Read full: Night-time Injuries The Hazardous Side of Sleep

Could Sleep Be the Key to World Cup Success? Why Sleep Is Essential to Athletic Performance

Tuesday 10th June 2014

Could Sleep Be the Key to World Cup Success? Why Sleep Is Essential to Athletic Performance

“Get a good night’s sleep before the game”. This is an often quoted piece of advice from managers, coaches, and parents all over the world, and while it may seem a very trivial piece of advice to give, could sleep really have a say in the outcome of the World Cup? We look at the science behind the value of a good night’s sleep for athletes… 

First of all, let’s listen to a champion of their respective field: Andrea PirloTo quote the Italian football legend and 2006 World Cup winner; “I spent the afternoon of Sunday, July 9, 2006 in Berlin sleeping and playing the PlayStation.” A few hours later he went on to lift the most treasured prize in the game. The question is, would this afternoon of napping have had an impact on his game?  

Category: Sleep Research

Read full: Could Sleep Be the Key to World Cup Success? Why Sleep Is Essential to Athletic Performance

Why Taking Your Phone to Bed Is Harming Your Health

Monday 9th June 2014

Why Taking Your Phone to Bed Is Harming Your Health

The mobile phone is without doubt an unbelievable technological advancement, but as their popularity and omnipresence grows, our sleeping habits are suffering as a result. It is easy to see why the mobile is becoming a bedtime must; it has replaced many night-time essentials like alarms, radios, night clocks and is often used as torch to see in the dark, not to mention the wide selection of apps at our disposal. The problem is particularly prevalent with teenagers and younger adults, and it is estimated that over 90% of 18-29 year olds are literally sleeping with their mobiles. The negative effects of using our phones in bed (or sleeping with them) are worse than many of us would think.

Category: Sleep Research

Read full: Why Taking Your Phone to Bed Is Harming Your Health

Dream Meanings Dreams about sex most-commonly analysed

Wednesday 4th June 2014

Dream Meanings  Dreams about sex most-commonly analysed

Our latest survey into the UK’s sleep habits took another look at the shadowy subject of dreams, in particular the fascinating area of dream analysis and interpretation. Attempting to derive meanings from our dreams is an age-old practice, but we were particularly keen on discovering just how popular it is in today’s world… especially with phone apps, websites and online communities all dedicated to the topic.

In our poll of 2712 people we found that nearly a third (31%) regularly tried to assign meanings to their dreams, showing that the subject remains a captivating topic. When it came to the type of dreams that people were inspired to analyse, there were a distinct set of themes that triggered interest;

  1. Sexual tension/incidents; 21%
  2. A loved one who was injured/died; 19%
  3. A pregnancy or birth; 15%
  4. Supernatural happenings; 13%
  5. Betrayal by a loved one; 12%

Despite the potentially unsettling subject matter of some of these dream types, we were happy to find that people were more likely to ignore the results of their dream interpretation if it had a negative outcome, and only ‘believe’ the perceived meaning if it was positive and beneficial. This suggests that rather than dream analysis being seen as life-altering information, it is perhaps more of a fun pursuit.   

Category: Sleep Research

Read full: Dream Meanings Dreams about sex most-commonly analysed

Do We Really Swallow 8 Spiders per Year? Sleep Myths Debunked

Thursday 29th May 2014

Do We Really Swallow 8 Spiders per Year? Sleep Myths Debunked

We’ve all heard those myths and supposed ‘facts’ regarding sleep, and although many people will swear by those old wives’ tales, they are often completely untrue. On the other hand, there are also many interesting and surprising points to be taken from these tales, so let’s put those tiresome sleep myths to bed…

Category: Sleep Research

Read full: Do We Really Swallow 8 Spiders per Year? Sleep Myths Debunked

Warm weather sleeping how to beat the heat and get good sleep

Wednesday 28th May 2014

Warm weather sleeping  how to beat the heat and get good sleep

Light and noise are often discussed as the most influential environmental factors that can affect our sleep quality, but temperature is another powerful factor, and never more so than during warmer seasons. The idea of an ‘optimum’ or ‘recommended’ temperature is something of a red herring, as the issue is of course so subjective between different people. What may be comfortable for one person may be positively chilly or sweltering for another person, and it’s no surprise that bedroom temperature forms the basis of many night-time arguments between couples. That said, it’s a rare person who enjoys trying to sleep in the excessively warm nights that summer often brings, so it’s a good idea to have some tactics on hand to make your night’s sleep as comfortable as possible.

Here are some of the best ways to beat the heat at bedtime;

Category: Sleep Research

Read full: Warm weather sleeping how to beat the heat and get good sleep

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