Bedroom Practices to Avoid, Revealed by Sleep Specialists After Decades of Consultation - Surprisingly Common Action Never Performed in the Sleep Realm

In the quest for a good night's sleep, creating a sleep-friendly environment is crucial. Here are some tips from sleep experts and psychologists to help you transform your bedroom into a peaceful haven.

Firstly, it's essential to avoid keeping electronic devices like TVs, laptops, phones, and breakfast-in-bed tables in the bedroom. These gadgets can confuse the brain, making it difficult to associate the space with rest. Dr. Leah Kaylor, a sleep expert and clinical psychologist at the Federal Bureau of Investigation, emphasises that using your bedroom for anything other than resting is a major red flag to consistent, deep slumber.

Dr. Kaylor, who has also spoken nationally and internationally on topics such as the human stress response, trauma, EMDR, sleep/nightmares, taking care of one's mental health when working with CSAM, wellness, and resilience, advises against turning the bedroom into a multi-purpose room. If working from a bedroom is unavoidable in a studio or small apartment, positioning the desk in a corner, facing away from the bed, can help create an isolated work setup.

Another expert, Lauri Leadley, founder of Valley Sleep Center, advises against working from your bedroom as it can negatively impact sleep hygiene. Using your bedroom as a home office subconsciously conditions you to operate as you would in a real office, making it harder to sleep. Scrolling, streaming, or worrying in bed weakens the association between your bed and sleep, leading to sleep problems.

To optimize sleep, avoid blue light sources (e.g., LED lights, electronic devices) about an hour before bedtime, heavy meals close to sleeping time, activating activities or sports less than two hours before sleep, and excessive alcohol consumption as it disrupts deep sleep and causes wakefulness later in the night. Keep the bedroom cool (18-20°C), dark, quiet, clutter-free, and use soft, warm lighting rather than bright or harsh lights. Avoid placing mirrors directly facing the bed to prevent restless sleep.

Introducing sleep aids like sleep masks, calming bedroom fragrances, and bedroom sleep essentials can foster better sleep. A digital alarm clock like the one from Lexon can be a useful alternative to keeping a phone in the bedroom. A chic sleep mask from Harvey Nichols and a calming sleep scent like the Before Sleep Pillow Spray from Aery can help set the tone for the night, promoting a restful sleep.

If sleep styles differ between partners, a "sleep divorce" might improve rest and relationship happiness. Jason Wingate, co-founder and developer for Zlumber, an Amazon-bestselling brand of bed accessories, encourages creating separate sleep zones for each partner to ensure a peaceful night's rest.

Dr. Leah Kaylor, who has written five book chapters and over 15 peer-reviewed journal articles, stresses the importance of maintaining good sleep hygiene for overall health and well-being. By following these expert tips, you can create a sleep sanctuary that promotes deep, restful sleep and contributes to a healthier, happier you.

Bedroom Practices to Avoid, Revealed by Sleep Specialists After Decades of Consultation - Surprisingly Common Action Never Performed in the Sleep Realm