Lights out - and end the pur­ple reign

Re­paint­ing the walls, turn­ing your lights off or re­ar­rang­ing the fur­ni­ture could hold the key to a good night’s sleep.

Rutherglen Reformer - - House & Home - Julie Gray

Our brains pro­duce less of sleep-in­duc­ing hor­mone mela­tonin when our eyes are ex­posed to light, so hav­ing a dark bed­room could in­crease your chances of sleep.

Fit­ting black­out cur­tains and/ or blinds is a good way to achieve this and is usu­ally a straight­for­ward DIY job. How­ever, light flairs around the edges of blinds and cur­tains (a cur­tain pel­met may pre­vent this at the top), so you of­ten need both to cut out all or most of the light. Wear­ing an eye mask can help too.

It may sound un­likely, but re­paint­ing your bed­room walls could help you get more sleep.

Ac­cord­ing to a 2013 sur­vey of 2,000 British homes for Trav­elodge, those sur­veyed with blue bed­rooms got most sleep. Yel­low bed­rooms were next, closely fol­lowed by green, sil­ver and or­ange. Peo­ple with pur­ple bed­rooms got least sleep, fol­lowed by brown and grey.

Giv­ing your bed­room a feng shui makeover is another op­tion. There’s a long list of things to con­sider if you want to re­ar­range your bed­room along feng shui lines, in­clud­ing the colour of the walls and the po­si­tion of the bed – putting it un­der a win­dow is said to lead to fit­ful sleep, for ex­am­ple.

Swel­ter­ing sum­mer tem­per­a­tures can stop us sleep­ing. A study by wool bed­ding and home­ware spe­cial­ist The Wool Room found that while more than a third of us put sleep­less­ness down to be­ing too hot at any time of the year, this rises to more than half dur­ing sum­mer.

“En­sure your bed­room is well ven­ti­lated and cool be­fore go­ing to sleep,” says Chris Tat­ter­sall, MD of The Wool Room. “The ideal bed­room tem­per­a­ture for healthy sleep is around 17°C and 45% rel­a­tive hu­mid­ity.

Too hot or too cold bed­room tem­per­a­tures, or too much hu­mid­ity or dry hu­mid­ity, can lead to poorer qual­ity sleep by forc­ing your body to wake up in or­der to cool down or warm up.”

Open­ing the win­dow is the ob­vi­ous way to keep your bed­room cool, but your bed­ding can also play a big part.

Re­search by The Wool Room and Leeds Univer­sity found that wool bed­ding al­lowed 43% more mois­ture trans­mis­sion out of its fi­bres than feather/down bed­ding, and 67% more than polyester.

The av­er­age per­son per­spires around 0.5-1ltr of wa­ter vapour ev­ery night, and wool bed­ding ab­sorbs this mois­ture away from the skin so you’re more likely to have a com­fort­able sleep.

Keep­ing your room as dark as pos­si­ble can help sleep - but pur­ple walls are a no-no

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