To finish up the sleep section of the basics of improving your health we need to mention ways your bedroom can make it easier or harder to sleep well.
Your bedroom should be cool in temperature, I struggled so much over the summer with the hot nights. That’s with a fan blasting, windows open etc. We used hot water bottles as ice bottles and that helped a lot. If you haven’t got air con available, having a warm shower an hour before bed can help as it helps to bring the blood to the surface which then cools it making your core cooler.
Black out blinds help make your room darker which encourages better quality sleep. I also use an eye mask, go for one with a bit of space around the eye for comfort.
Separate duvets, especially in winter. Fran gets cold easily, I over heat, our duvet was constantly being pulled around disturbing the other ones sleep. Fran bought two matching single duvet covers and different tog quilts. It’s made such a difference and she doesn’t get disturbed on the nights I get back late from jiu jitsu.
No phone or screen use at least 30 minutes before bed. Technology is improving with evening filters etc but avoiding still gives the best results.
Last meal 3-4 hours before bed and last drinks at least 60 minutes. That gives the best chance of sleeping through the night without getting up 5 times to pee,
Do you do anything else that improves your sleep quality?
Darren “might have a nap” Checkley
