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Top tips for creating a healthy sleep environment

Getting a good night’s sleep is high on everyone’s agenda. Yet for so many of us, it proves elusive. In our latest blog post, we look at some top tips for creating a healthy sleep environment.
21/07/2021
Top tips for creating a healthy sleep environment - IC24

Top tips for creating a healthy sleep environment - IC24

Getting a good night’s sleep is high on everyone’s agenda. Yet for so many of us, it proves elusive. In our latest blog post, we look at some top tips for creating a healthy sleep environment.

Power down
As technology continues to advance, we feel the need to stay connected 24/7, checking our phones, emails and apps just before bed. Devices can interfere with our sleep by suppressing the production of melatonin, a hormone that helps to regulate your sleep-wake cycle. We may think that replying to an email at 11pm is what’s best for our sleep, but the truth is… it can wait. Research recommends shutting off electronic devices at least an hour before bed. Unplug, unwind and rest.


Clear your head
Do you find it hard to wind down? Residual worries from your day can make it hard to get a good night’s sleep. There are endless benefits of de-stressing and relaxing before going to sleep. By taking some time out for yourself at the end of a busy and tiring day, you’ll be increasing your chances of sleep success. A couple of ideas for unwinding before bed includes dimming all lights, taking a soothing bath, practicing light yoga and meditation, writing a to-do list for the next day or reading a relaxing book.

Turn your bedroom into a sleep-inducing space
Did you know that your bedroom can affect your sleep quality? From temperature to light, studies have shown that our environments can have real and measurable effects on our sleep. If you’re serious about tackling your sleep problems, then here’s a couple of ideas to get you started. Paint your room a calming colour; clear out clutter; invest in a comfortable bed or mattress; or ensure that bedroom lighting is relaxing and not overly intense.


Further advice and support
Whether you’re supporting someone with a sleep problem or have one yourself, having access to advice and support is crucial. Please see the below resources for further support:
The Sleep Charity
NHS UK
Mental Health Foundation