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How to create the perfect sleep environment

Many of us are losing sleep to stress right now, because of the global pandemic and economic downturn. But one of the best solutions for stress is getting a good night’s sleep. So what can we do to give ourselves the best chance?

While getting to sleep and staying asleep is easier said than done, there are a number of things you can do to create a healthy sleep environment and encourage sleepiness. Here are our top tips.

Cool the temperature

A phone app being used to turn down room temperature to get a healthy sleep

Whether it’s hot, cold or draughty, temperature is key in helping you drift off at night. The Sleep Council says that a temperature of around 16-18°C is best for a bedroom, and to avoid anything above 24° or below 12°, which will make it difficult to stay asleep.

Looking to improve the heating in your bedroom? Find a heating engineer on Rated People.

If it’s a cooler temperature you need, get in touch with an air conditioning specialist.

Banish blue light

Girl under the sheets reading from her phone at night which prevents a healthy sleep

TVs, laptops, smartphones, tablets, e-readers… The list of our must-have devices goes on! As much as we love them during the day, these devices all emit blue light, which can trick your body into producing less of the sleep hormone melatonin. So, put them down at least an hour before bedtime. Dimming the lights at a similar time every evening will also help your brain get into sleep mode.

For more tips on using light to achieve healthy sleep, check out some of our favourite lighting ideas for your bedroom.

Comfort is king

Mattress adorned with cosy blankets and cushions, for a healthy sleep

The cost of mattresses nowadays is enough to put anyone off buying a new one. However, it is important to make sure that you have a good mattress and pillows that support you properly, so that you don’t wake up stiff and achy during the night.

A cheaper (albeit temporary) fix is buying a good quality mattress topper. Not only does it give you more layers of comfort, but it also protects your mattress from body impressions and stains.

Tone things down

Bedroom with light blue walls

The colour of your walls set the tone of the entire room, so it’s best to choose ones that help put you in a relaxed mood. Muted colours, like a cool blue or any pastel will give a soothing, peaceful and calm atmosphere to the room. Don’t worry, you can still slip a few brightly coloured accents in, using artwork or soft furnishings for example.

Get some more colour scheme inspiration on our Homeowner Advice Centre.

Block out noise

Double glazed window being closed

Noise has a big impact on how well we sleep – or on whether we can get to sleep at all. One of the best ways to block out the outside world is to install double glazed windows, as they improve sound insulation.

Double glazing also reduces heat loss, stops cold air coming in, saves energy, reduces condensation and is more durable than single glazing. It’s a no brainer really!

Find a local, reliable window fitter by posting your job on Rated People.

And relax…

Girl sitting on a bed with a cup of tea to get healthy sleep

The key to getting a good night’s sleep and reducing stress is fine-tuning a personalised bedtime routine. Depending on what you find relaxing, you could try:

  • Reading books or magazines (no e-readers or smartphones!)
  • Taking a hot bath or shower
  • Drinking a warm, non-caffeinated drink
  • Meditating
  • Gentle stretching or relaxing yoga
  • Self massage
  • Laying on an acupuncture mat

Try to start your routine and get into bed at a similar time every night. Once you’ve got a good routine going, it will help you to unwind from the day, as well as prepare you both mentally and physically for sleep.

Getting a good night’s sleep directly impacts your mental and physical health, from productivity to mood – even your weight. For more healthy sleep tips and help and advice to reduce stress, visit

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