As this month is National Bed Month, we’ve decided to get back to basics when it comes to winding down for bedtime. Getting 7 to 9 hours of sleep per night, recommended by the National Sleep Foundation, isn’t always possible. With busy schedules, demanding lifestyles and endless distractions at your fingertips, it’s easy to get caught up in a bad routine.

So, to help you get the good night’s sleep you need, we’ve done some digging on what you can do to turn your bedroom into a restful retreat.

To ensure that you’re making the right decisions to wind down for bedtime, use all your five senses including sight, hearing, touch, smell and taste.

Sight

Mess causes stress. The visual chaos and stimuli overload caused by clutter can impact your ability to relax so try to maintain a clutter-free space by getting a routine in place. Avoid overloading your bedside table with things and make sure the floor is kept free from obstacles. Create good habits by putting worn clothes in the wash basket and hang fresh clothes straight into the wardrobe.

Electronic devices also play a part in keeping us awake at night. The Sleep Foundation recommends turning off all electronic devices, like your phone, tablet or TV, at least 30 minutes before bedtime to allow your mind and body to rest. The blue light emitted from these electronic devices keep your brain and body alert which is why it’s important for everyone to disconnect and switch off.

If you’re stuck in the habit of scrolling through social media or watching Netflix before bed, try to replace this device with a book. Silence your phone or tablet and place it in a drawer to deter you from using it in bed. The digital detox will help improve your ability to wind down. If you want to ease yourself into this routine, simply switch your device to night-mode and avoid reading news, emails and social media and this may cause anxiety.

Hearing

For those who live in rural locations, noise pollution isn’t too much of an issue and therefore opening windows at night is a great idea to keep the room ventilated. Those that live in cities, towns or near busy roads or railways may choose to open their windows for the duration of the evening to ventilate the property and close them at night to block out any excessive noise.

Touch

We all know the benefits of having a good mattress, but sometimes we forget about all the other materials that work together to make beds that extra bit comfier. Think warm, cosy textiles like textured cushions, a fluffy bedside rug and a thick plush throw for the colder months and more lightweight textiles and fabrics for the warmer seasons.

Everyone’s preference for closing their bedroom door is different. Not only is it more energy efficient to keep doors closed, it also impacts your sense of safety and security as you sleep. If your interior door doesn’t stay closed, it may be that your door latch is failing. Simply replace the latch, if it still doesn’t close properly, you may need to tighten the fixings on the door hinges.

Smell

Create a spa-like experience before bed with the subtle scent of calming lavender. Whether it be an essential oil in your skincare, scented candle or diffuser, the aroma of lavender offers calming and soothing properties that can help reduce stress.

Taste

Avoid eating heavy meals before bed as the digestion process can interrupt sleep and cause discomfort as you lay in the rest position. Drink water in small amounts to prevent repeat trips to the bathroom at night and don’t forget to brush and floss your teeth!

And there you have it, our golden rules for improving the quantity and quality of your sleep!

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