Is your bedroom giving you insomnia?

In the last post, I shared some ideas about creating a sacred sleep ritual to soothe your body and mind to sleep.  (you can read it here if you missed it!)  But today, I am opening the door of the bedroom and exploring whether your environment could be contributing to your insomnia.

If you are anything like me, you will find yourself a little green eyed at those people who can sleep anywhere. My own bedroom is lovely but there are times when I too suffer from insomnia (I know, ironic isn’t it!).  Being of the Nancy Drew persuasion, I decided to investigate whether there was something in my bedroom environment that could be stopping me from sleeping.

And I came up with some pretty fascinating findings that I think you might find interesting too.  Because it seems like our sleeping environment can have a huge impact on the quality and quantity of our sleep.

• Noise: We sleep best in silence.  So check the noise levels in your sleeping environment.  If you have a snoring partner, consider investing in earplugs as a temporary measure to allow your natural sleeping patterns to emerge.  Double glazing can help with reducing any outside noise too.  Studies have also shown that white noise can help some people to find sleep more easily so have a hunt round for apps which offer white noise as a sleep aid and see if that helps!
• Warm feet:  Seems like our grannies were onto something with their woolen bedsocks.  The temperature of your feet is very important because if they are too cold then your body will remain alert to the lack of blood flow to your extremities.  You can use a hot water bottle to heat your feet effectively.
• Temperature:  Ideally you need warm feet and a cool face.  16 degrees is about right and try to use natural cotton bedding to allow your body to breathe and regulate itself.
• Electrical equipment:  Honestly, if I am being strict with clients, I say no TV, phones or computers in the bedroom.  All of these things give off a low level vibration which can affect our bodies natural rhythms.  Even if they are turned off, their presence triggers in our minds a desire for stimulation.  Watching TV in bed can be a disaster for insomniacs.  I have heard of people needing to have the TV on to be able to sleep but this is creating a habit that can have long term implications.  Keep those things out of the bedroom.
• Alarm clocks: If you need an alarm clock, make it one which does not glow in the night.  The light it emits can be unsettling and also can taunt us in the night if we do wake up.  Opt for a battery operated alarm clock without any option to press a little light to check the time…
• Light levels:  Try to optimise darkness in your bedroom.  Good thick curtains and no sneaky light levels.  You may be very sensitive to light and having a light source in the bedroom can make it difficult for your eyes to relax.  Some people even experience “Thierl Syndrome” which is basically having thin eyelids so any light will be stopping them from experiencing good sleep.  It’s no joke!  If this is you then invest in some eye patches (think Audrey Hepburn in Breakfast at Tiffany’s)!
• Mattress:  It is recommended to change your mattress every 8 years but you can probably extend its life by vigilantly turning your mattress ever season.  This way your mattress will not lose support in the areas where you need it the most.
• Pillows:  Experiment with different numbers of pillows.  You may have more or less pillows that your body needs for maximum support.  Replacing your pillows regularly every two years or so can make a big difference too.  (Check out www.sleepcouncil.com for some of their suggestions on this topic)
• Bedding:  Cotton is best because it naturally allows our bodies to breathe and regulates body temperature more effectively.  Man-made fibres are probably a no-no for the insomniac.  The price of new bedding is a small one compared to how much value you get for a good night’s sleep!
• Weight of bedding:  It has been suggested that insomniacs respond better to heavier bedding.  Perhaps this has something to do with swaddling as a baby, but feeling secure under your bedding can be really helpful in getting better sleep.
• Air flow:  Again this is an area to experiment in.  You want o have some airflow in your bedroom but be out of any direct drafts.  Make sure there is fresh air available but in a general sense rather than a direct flow.  If you must open a window, make it only a little ajar and ensure that it is not blowing a breeze onto your face or shoulders.
• Smells:  If your room smells of food, then your body will respond to that smell.  So ensure that your bedroom smells sweet.  Lavender oil is a traditional sleep aid, as well as roman chamomile oil.  A few drops on your pillow can make a world of difference.  Certainly remove any smelly shoes from the area and also any old coffee cups etc.
• Lighting:  Immediately before sleep. use a bed lamp to create a more muted lighting atmosphere.  This will give your eyes a chance to rest more and allow you to drift off to sleep more easily.

So there you have it.  Some quick tips for getting your bedroom into ship-shape for a journey into the land of Nod.  Keeping your bedroom sacred for just sleep and sex is a great way to ensure that we don’t send our minds a mixed message about what this room is for.

I have even made a little checklist printable for you to give your bedroom the ‘once over’.  You can get that by clicking on the picture below:

If you are living in a studio room, then set up some curtains to divide your bed from the rest of the room.  Be creative about creating your own little sleep temple.

Combining a sacred sleep ritual with a temple-like sleeping area is a positive way to prepare yourself for a great night’s sleep.

In the next post, I will be sharing some tricks and tips for reducing our busy minds and ensuring that we are able to switch off more effectively at bedtime.

I am also busy creating the Deep Sleep Session which will be a fabulous resource for the insomniacs amongst us (of which I have been one!).  I can’t wait to share it with you.  If you want to be amongst the first to be in the know then do sign up for the email list here!

See you next time and have some sweet dreams,

photo credit: Lauren Treece via photopin cc

Related articles

• Your Sacred Sleep Ritual (juliettenolan.com)