how to get more sleep

Starved of sleep? Online Bedrooms has put together its guide to help get a good night’s sleep.

Lots of people wonder how they can improve their sleep. It's important for cognitive function, mental health, blood pressure, mood and so much more. If you can't sleep because of noise in your bedroom, people wonder do fitted wardrobes block noise in your room in order to help you sleep better? So we explored it. Noise, light and many other things affect your sleep. Read on to learn more about how to get a better night's shuteye.


remove clutter

1. Eliminate clutter

Creating a calm and restful bedroom, free of clutter, is the first step in helping you sleep better. Clutter can overstimulate the brain, making it harder to sleep.

Try clearing flat surfaces, putting clothes away, getting rid of any unwanted furniture and tidying away excess decorations.



remove technology

2. Remove technology

Put phones and any other tech away well before you go to bed. The blue light from screens suppresses melatonin production - melatonin helps you sleep.

Remove other distractions from the bedroom too, for example, watch TV in another room.



adequate ventilation

3. Adequate ventilation

Studies have shown that a ventilated room aids sleep.

The best way to keep air flowing through your home is to leave internal doors open to allow cross-ventilation, leave vents open and unblocked and have windows open to get fresh air in.



make it dark

4. Make it dark

We all have an internal clock, known as the circadian rhythm. This controls our natural sleep and wake cycle. One of the most important factors, according to the Sleep Foundation, is light.

A dark room will help you sleep. Invest in good curtains and blackout blinds if you feel you need them. If there’s still light creeping in, try sleeping with an eye mask. 



comfortable mattress

5. Comfortable mattress

A bad mattress can cause discomfort making it harder to fall asleep and increasing the likelihood of waking up during the night.

A good mattress promotes comfort, spinal alignment and good sleep.



room temperature

6. Room temperature

Bedroom temperature is important in sleep. Anything between 18°C and 24°C is about right according to Sleep Advisor.

If you and your partner prefer different temperatures to sleep in, invest in some blankets and throws to ensure you both get it about right.



sleep meditation

7. Sleep meditation

Clearing your mind and unwinding before you go to bed is important.

Try a warm bath, read a book, listen to some relaxation music, write a to-do list for the next day or practice yoga or meditation. 



woman sleeping


- Create a sleep friendly space

- Relax and unwind before going to bed

- Set a bedtime routine and stick to it

- Get prepared for the next morning


- Play video games, scroll through social media, go online at least an hour before bed

- Have a large meal before bed

- Do cardio exercise 

- Nap for longer than 30 minutes



woman in bed

Post comments

Leave A Reply

Your email address will not be published.