We all know how important it is to have a good night’s sleep, as it not only helps our bodies to repair and restore vital cells, but also affects our moods and general well being. One of the many factors that will encourage a good night’s sleep is to make your bedroom 100% comfy. There are many things that can help you achieve a bedroom that is a haven of comfort and tranquility, and we will look at some of them below.
1. Light
Light is known to stimulate the pituitary gland in the brain. The pituitary gland is also known as the “master” gland as it secretes hormones that control most of the major organs in our body. When the pituitary gland senses light (via our eyes), it secretes hormones that tell the brain to “wake up” which in turn influences our bodies to get alert and ready. This is why many people find themselves waking up very early in the summer, when the sun rises earlier and light streams through our windows.
To prevent light from waking us up too early, or indeed preventing us from sleeping, it is important to have a darkened room. To achieve this you can:
a. Get thick curtains, or a thick curtain lining that will block out most of the light.
b. Get black out curtains, black out curtain lining or black out blinds that will block out all of the outside light. (Black out lining is available for all types of curtain headers. You can even get some linings which stick on with Velcro, which minimises fuss, and the need for a seamstress!
c. Ensure light sources e.g., television, computer screens/games, chargers, etc are switched off completely . 
If you do need to get up during the night, have a bedside lamp, with soft and dim lighting, enough to enable you to see where you are going, but not bright enough to wake you up completely. Mood lamps with soft lighting are also becoming a popular alternative to bedside lamps.
2. Temperature
Since our bodies work optimally and are comfortable within certain temperature bands, then being too hot or too cold will affect us during the day and night. Room (and ultimately body) temperature can be controlled using a combination of the following.
a. Heating. Ensure your bedroom is at a comfortable temperature by controlling your heating, ventilation or air conditioning. A thermostat should do the trick. Many of us prefer not to keep the heating on all night, so you can keep warm by choosing a good quality duvet with a tog rating suitable for the season. The higher the tog rating, the warmer the duvet. In the UK, duvets of 13.5 and 15 togs are recommended for the cold winter months, whilst a 10 tog duvet is perfect for spring and autumn. A nice light 4.5 tog duvet is just what you need for the summer, as it is just thick enough to block any draughts or circulating air, but light enough to keep you cool. You can also get 4 seasons duvets (sometimes known as All Seasons) duvets, where you effectively get two duvets that are buttoned together. One duvet will be of a higher tog, and one of a lower tog, eg 9.0 and 4.5. You can use them individually for warmer weather or button them together for winter to get eg if you button a 9.0 tog and a 4.5 tog, a 13.5 tog duvet.
b. Nightwear and duvet covers. Once you have got the right duvet, you need to get the right nightwear and duvet cover made from the right material. There are many pyjamas / nighties etc made from synthetic (usually polyester) material. Polyester is known to increase temperature and therefore perspiration, as it retains heat and is not a very good aerating material. Polyester or polyester microfiber duvet covers have a similar issue. Polyester duvet covers also have a “slippy” finish, so you will find your duvet sliding around as you turn in bed, which can be very annoying. Synthetic material can also irritate the skin.
The nicest material for nightwear and bedding in general is cotton. Cotton is a natural fibre, and has properties of being non- allergenic (so great for those with a sensitive skin), a high absorbency rate for natural perspiration, and has a high aeration rate due to its unique fibre structure, which also keeps the body warm in winter and cool in the summer. If you can, always go for cotton bedding and sheets, for example a high thread count Egyptian cotton duvet cover set. Bliss!
3. Noise
Noise can make a perfect bedroom very uncomfortable to sleep in. Be it noisy neighbours, noisy boilers or other appliances, or street or traffic noise, all can interrupt a good night’s sleep. We all have different tolerances for noise. Deep or heavy sleepers may be able to sleep through excessive noise, whereas the majority of us will be disturbed by relatively low levels. Do all that you can to minimise noise. You may have to switch off appliances completely, or double glaze your windows or in the extreme, soundproof your walls.
Interestingly, some people do find that background noise helps them to get off to sleep. For instance, soothing calming music, or listening to a radio talk show. Some people find this helps them to “switch off” by concentrating on the music or the distraction, and thereby inducing sleep.
4. Comfortable bed
A comfortable bed is a must for a good night’s sleep. There are a number of considerations. Firstly, your mattress has to be right. It should be supportive and the firmness dependent on your preference. If your mattress has lost its support (industry experts advise that you should replace your mattress every 7-10 years), or is too firm, you can always add a mattress topper. This acts as an extra layer for your mattress. Mattress toppers are available with different fillings (e.g. hypoallergenic hollowfibre or microfiber or a natural filling like goose or duck feather). As with bedding, there are different qualities of mattress toppers. You will need one that has sufficient loft and filling, so that it doesn’t go flat after a few months of use. Also ensure the mattress topper has got straps on the edges to go around the corners of your mattress. This will keep the mattress in place and stop it sliding around under your sheets. The last thing to note is that a good quality topper will be at least pocket stitched. This, as the name suggests, is stitching on the topper in little squares or pockets, which keeps the filling in place. If the topper is not pocket (or at the very least channel) stitched, the filling may clump together on one side of the topper, making it very uncomfortable. The same stitching issue also applies to duvets.
Secondly, you need a good pillow. A good pillow should be support your head and neck, and the firmness dependent on personal preference and sleeping style.
Side sleepers usually prefer soft pillows (maybe 2 instead of one) and people who tend to sleep on their backs usually prefer firmer pillows. It is quite easy to get pillows ranging from soft, medium and firm firmness. As with duvets, pillows come in a variety of fillings, including latex, hollowfibre, microfibre, and goose and duck feather and down. All can provide the right support, and it really is down to personal preference as to which one you should use. As with bedding though, make sure it is good quality, to ensure it provides the right support, and will last for
a long time.
Finally make your bed inviting. Use good quality duvet covers and sheets, and always buy the best quality you can afford. Good bedding will last longer than cheaper versions, and will also look better for longer. Finish off your bed by adding accessories like cushions, throws and runners. You can co-ordinate the accessories with your bedroom carpet, curtains, or wall colour. You can also experiment with different materials for your accessories, to get the perfect look. Adding a bedroom floor rug will also help to create a feeling of “softness” and a thick shaggy floor rug will leave a wonderful feeling on your bare feet.
5. Furniture
Bedroom furniture is an interesting topic. Whilst wardrobes generally find a home in bedrooms, it is also important that you should be able to relax in your bedroom. A nice comfy chair is great if you have got enough room in your bedroom. It can be a place where you can read a book, listen to music, or just sit and be at one with your thoughts!
6. Walls
Finally, wall colour and decoration is important in order to create the right ambience.
Wall colours can play a very important role in creating the right mood. For rest and relaxation use light tones of greens and blues. They are the nearest colours to nature and prove to be calming. If your bedroom is on the small side, you can try neutral colours, which will help make your bedroom look larger. Avoid strong colours or bold colours like red, as it is thought to inspire and energise – making it a better colour for social rooms than bedrooms. Also avoid using dark colours like purple, which will also make your bedroom feel smaller.
Finally, finish off your walls with one or two pieces of art, or even a wall hanging. Again, the design will be down to personal preference but try to use neutral/relaxing colours which co-ordinate with the rest of the room. Picking out accent colours in your bedding or curtains and co-ordinating them with wall decor works really well.
