5 Simple Tips for a Better Sleep Schedule
"Nothing in your home will impact your life more than having a beautiful bedroom to sleep in, with an aesthetic that will help you recharge." - Jonathan Scott, Home Design Expert
How quickly you fall asleep and how well you sleep is something that is affected by both internal and external factors. After all, the space you sleep in has to be one which allows for you to sleep not only comfortably, but also uninterrupted.
External factors are closely linked to your immediate surroundings, especially your bedroom setup. Elements such as lighting, temperature, bedding, and sound levels can either support or disturb your natural sleep cycle. With a few simple additions and mindful changes, you can create a sleep-friendly environment that helps improve both the quality and quantity of your sleep.
1. Keep Your Bedroom Dark for Deeper Sleep
This may seem basic, but the darker your room, the better your sleep quality is likely to be. Exposure to light—whether from streetlights, electronic indicators, or soft indoor lighting—can interfere with melatonin production and disturb your sleep.
Make it a habit to switch off unnecessary lights before bedtime. Thick curtains or blackout drapes can help block light from outside, while an eye mask can be useful if complete darkness isn’t possible. Creating a dark sleeping environment signals your body that it’s time to rest.
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2. Reduce Screen Time Before Bed
How often do you find yourself scrolling through your phone or binge-watching a series late at night, only to realise you’ve lost precious sleep time? Electronic gadgets have become one of the biggest disruptors of healthy sleep.
The blue light emitted by screens can make it harder to fall asleep and may disturb your natural sleep rhythm. Try avoiding screens at least an hour before bedtime. If reading helps you unwind, opt for a physical book instead of an electronic device to help your mind relax more naturally.
3. Maintain an Ideal Bedroom Temperature
If you often toss and turn because you feel too warm, temperature could be affecting your sleep. Research suggests that the ideal temperature for quality sleep ranges between 15°C and 22°C.
To stay comfortable, consider opening a window, increasing fan speed, or adjusting your air conditioning. Choosing the right bedding also plays a role. Breathable, temperature-regulating comforters like HygroCotton Comforters from SPACES help maintain a cosy and balanced sleep environment throughout the night.
4. Choose the Right Bedding for Comfort and Breathability
Your mattress, bedsheets, and pillows directly impact how comfortable you feel while sleeping. Rough fabrics, unsupportive pillows, or stuffy comforters can disrupt sleep and cause discomfort.
Bedsheets made from 100% cotton are breathable, soft, and ideal for maintaining a comfortable body temperature. SPACES offers a wide range of bed linen, including 100% organic cotton bedsheets, options with anti-microbial and anti-viral properties, and various thread counts to suit individual preferences. With multiple colours, patterns, and designs available, you can easily find bedding that complements your bedroom’s ambience while supporting better sleep.
5. Manage Sounds for a Calm Sleep Environment
Sound plays an important role in how easily you fall and stay asleep. Gentle ambient sounds, such as rainfall or rustling leaves, can create a calming atmosphere and help lull you into sleep.
You can access these sounds through mobile apps or dedicated sound machines. If you live in a noisy area—near a busy road or airport—soft ear buds designed for sleeping can help reduce disturbances and promote uninterrupted rest.
Your sleep is important and you should do everything you can to make sure that it’s good in both quantity and quality. With SPACES bed linen, you’ll be sure to sleep comfortably and cosily, whether you choose the HygroCotton comforter, Bamboo Charcoal Bed Sheets or ultra-soft quilts.
Sleep Better with the Right Bedroom Essentials
Your sleep is essential to your physical health, mental well-being, and daily productivity. Creating a bedroom environment that supports restful sleep is one of the simplest yet most effective ways to improve your overall quality of life.
With SPACES bed linen, including HygroCotton comforters, Bamboo Charcoal Bedsheets, and ultra-soft quilts, you can enjoy a sleep experience that is comfortable, cosy, and thoughtfully designed for everyday comfort.
*Source: https://www.healthline.com/health/sleep/best-temperature-to-sleep[1] )
FAQs
1. What is the best bedroom environment for quality sleep?
A dark, quiet, and cool bedroom supports deeper sleep. Blocking light, reducing noise, maintaining a temperature between 15°C–22°C, and using breathable bedding can help your body relax and follow its natural sleep rhythm.
2. How does bedding affect sleep quality?
Bedding made from natural, breathable fabrics like cotton helps regulate body temperature and moisture. Comfortable pillows and supportive mattresses reduce discomfort, allowing uninterrupted and more restful sleep throughout the night.
3. Why should I avoid screens before bedtime?
Screens emit blue light that suppresses melatonin, the hormone responsible for sleep. Avoiding devices at least an hour before bed helps your brain wind down and improves sleep onset and overall sleep quality.
4. What temperature is ideal for sleeping comfortably?
Most sleep experts recommend a bedroom temperature between 15°C and 22°C. Cooler temperatures help lower core body heat, signaling your body that it’s time to sleep.
5. Can ambient sounds really help with sleep?
Yes, soft ambient sounds like rain or white noise can mask disruptive background noise. These sounds create a calming environment that promotes relaxation and reduces nighttime awakenings.
6. Are cotton bedsheets better for sleep?
Cotton bedsheets are breathable, soft, and moisture-absorbing, making them ideal for comfortable sleep. They help prevent overheating and provide a natural, skin-friendly sleep surface.