I’m a sleep expert and these are the ten ways your home could be giving you insomnia
YOUR home could be sabotaging your sleep, due to anything from its location, to the arrangement of your furniture and even the colour of your bedroom, according to our panel of experts.
It’s World Sleep Day on Friday, and with 40 per cent of Brits suffering slumber problems, this week Fab Daily is delving into all things sleep-related, from the best pyjamas, to boosting your sex life by pressing the snooze button.
Siobhan O’Connor looks at the ways in which your home could be stealing your precious shut-eye.
Your pillows are dirty
BACTERIA and dust mites in your pillows can cause congestion and allergies.
Jonathan Warren, of web store time4sleep.co.uk, says: “Mattresses can last seven to ten years – pillows need changing every two years, as they lose their bounce.
“Pillow protectors can increase the time between replacements and keep them hygienic for longer.”
Put your pillow on a firm surface and press down. If it springs back immediately, don’t bother replacing it.
Room is too hot for sleep
THE ideal bedroom temperature is probably lower than you’d think, says sleep hygiene expert Steve Payne.
He adds: “With the rise in heating costs you’ll be pleased to know most of us sleep better in a slightly cooler room. For a decent sleep the optimum temperature is no higher than 18C.
“The insulation properties of duvets are based on a tog rating, and as we enter spring and summer you might want to go as low as 4.5.”
You need more plants
HANGING washing in our homes and not having double glazing can reduce air quality.
Sleep hygiene expert Steve says: “House plants work wonders at improving air quality. Snake plants are great beginners and cost around a tenner, surviving with low light and infrequent watering.
“Peace lilies are also amazing air purifiers and can raise room humidity by up to five per cent which is great for your breathing.
“Helping you sleep and reducing snoring, they cost from £5.”
You have loud neighbours
BUSY roads, train lines and airports are among the sleep-disruptive sources of noise near our homes. Any sudden changes in sound can quickly snap you out of sleep too.
Drown out stressful sounds by playing “white noise” such as radio static. A study by bed seller Bensons For Beds found waterfalls and whispering are among our favourite sounds to get to sleep.
Be aware frayed wires in electricals and plug sockets can cause low-level humming that can keep you awake.
Your sheets are synthetic
BEDDING plays an important role in the overall comfort of our sleep.
Steve, who is resident adviser at bed retailer sleepandsnooze.co.uk, says: “Sleeping in synthetic sheets such as nylon or polyester can trap heat and stop the air circulating, causing discomfort and sheets that cling to your skin.
“To keep cool, choose bedding made of natural fibres such as cotton.”
Silk bedding also provides more slip and less friction.
Your home is messy
STUDIES have found that hoarders tend to take longer to fall asleep.
Health specialist Alastair Lockwood says: “Sleep problems are often due to anxiety and stress. Leaving work materials and clutter around can over-stimulate your mind before drifting off.
“Over-active minds can prevent us from falling into a deep sleep, providing more room for nightmares.”
Your bed needs moving
JAN CISEK, an expert in the ancient Chinese practice of feng shui, says: “You shouldn’t sleep with your back to the door or with the window behind. You need to feel safe.
“It’s a Chinese superstition but when the bed is facing the door, it feels like a coffin position – when people pass away and they take you out of the room with your feet first.
“The bed should not face a mirror either. This will bounce light and disturb your sleep.”
You need to paint your walls
Jan Cisek says: “We are sensitive to colours, and we should avoid anything bright.
“Red is a colour that should be avoided as it can stimulate you. Calming colours like light green and light blue is what I recommend for people who have trouble with sleep.
“Light pink also calms you down. There have been studies in prisons where they have reduced violence by painting cells pink. . .
“Pictures of the forest, plants or beaches are also good.”
Your mattress is wrong
SLEEP expert Dr Nerina Ramlakhan, author of Tired But Wired, says: “Aim to change your mattress every seven to nine years, depending on your weight.
“People keep their mattresses for too long which can make for an uncomfortable sleep. Turn them around and turn them over.
“Don’t get memory foam if you overheat.
“And if you sleep with somebody who is much bigger than you, get the biggest mattress you can fit in or put single mattresses on the same bed frame.”
Change your lightbulbs
THE shape and colour of the lamp in your room matters. Feng shui expert Jan Cisek says: “Avoid lights with spikes as these can agitate you. The amygdala region of the brain that responds to fear will be activated, so any light that has sharp edges should be avoided.
“Round shapes for lamps are recommended as it presents a calming effect. . .
“Choose a red or orange shade as this does not affect your melatonin production, the hormone which induces sleep.”