Make your Bedroom your Sleep Sanctuary

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In order to make your bedroom your sleep sanctuary, the first tip is, that this room needs to be a space that you associate with rest and sleeping.
Your bedroom needs to be comfortable, inviting and a wonderful place where you know you can relax and enjoy falling asleep.

• We all know that noise can distrurb sleep and it is easier for most people to fall asleep, and sleep well, in a quiet environment.
  
• In order to create a peaceful haven, we need to minimize any interfering noises. Quietness will promote relaxation, the important precurser of sound sleep.
  Double glazing can help to block out traffic sounds and other outside noises.
  
• Ear Plugs help to cut out the snoring noises produced by your peacefully sleeping partner.
  
• 'White noise' such as the sound of waves lapping the beach or gentle music, can be used to filter out background noise and encourage the slower brain waves found in sleep.
  
• 'White noise' is known to help people fall asleep more easily and stay asleep more soundly.

• Remove clutter.
  
• Try not to store things on top of the wardrobe or under the bed.
  
• Keep your dressing table tidy and only display items in use
  
• Place your bed against a solid wall, away from the door but where you can see the door. You will feel supported and safe.
  
• Choose room colours both for walls and soft furnishing in shades that promote serentity and calm.
  
• Use dimmer switches and arrange bedside lights with rounded shades.
  
• Remove computers and televisions.
  
• Place mirrors so the bed is not reflected from where you are sleeping.
  
• All these above tips will encourage a sound restful sleep.

• Do not watch the television or play/work on the computer before attempting sleep. These activities will stimulate the brain waves slow down the production of melatonin, the hormone that regulates the sleep and wake cycles.
  
• The bright street lights will also disrupt the productoon of melatonin. Invest in black-out blinds or curtains
• Another tip for when you are winding down before bedtime, is to dim your bedroom lights. This will encourage your brain to start sending out messages to start the production of the important melatonin hormones.

More Tips to Help you to Sleep Soundly

(1) Keep your room cool, around 16 degrees C. An old saying is, 'Keep your face cool and your feet warm'!
(2) Make sure that your bed is supportive, comfortable and sleep enhancing. Give yourself space to find comfort by buying the biggest bed you can afford and that fits the room.
Buy yourself the bed that suits your needs, looks welcoming, beautiful and relaxing.
(3) Choose the right sized pillow with suitable firmness and laundering ease.
(4 Buy the most beautiful bedding you can afford. You will see it and sleep under it for around a third of your lifetime.

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