Meditation and How it Can Improve Our Sleep

Meditation is considered by many as a form of mind therapy. A way to centre and focus and achieve a feeling of calm and peace.       Meditation is has also been known to help alleviate certain sleep disorders and overall promotes a better nights sleep.

So below we have compiled some meditation practices that are sure to send you to sleep quicker, and improve the quality of your sleep.

Environment – Choose a calm and quiet place, away from the hustle and bustle of everyday life. Conservatories, garden rooms can often be great spaces.

Focus – In order to achieve a mediative like state, it can help to focus on a particular object. If you find your thoughts racing, try to gently guide your mind back to that object. It can also be helpful to keep repeating a particular phrase.

Breathing – Of course breathing is a very important part of meditation. Take long controlled breaths. You should try to focus on using your diaphragm muscles that are located beneath the ribs rather than your chest.

The reason meditation is a particularly helpful tool when it comes to our sleep is because of what it does to our parasympathetic nervous system. It helps to lower the heart rate which ignites this system, which in turn is responsible for encouraging slower more relaxed breathing.

We are perhaps the most susceptible to intrusive racing thoughts when we lie down to sleep. Partaking in meditation before bedtime is a great way of drowning this out and helping us fall into a deeper sleep, quicker.

For information regarding sleep disorders read our blog on Insomnia. 

What Affect does Our Bedroom Colour Have on Sleep?

 

Lets explore the 5 best colours for the bedroom. Different colours can have different effects on our mood and temperament. For instance, using more pastel and muted tones can evoke a sense of calm and promote tranquillity in the space. These sorts of tones are therefore ideal to use in the bedroom.

 

What Colours are Best to Use in the Bedroom

Pink – Stick to pastel and warmer tones rather than bright pink. Pink is often depicted by our brains as a sweet and non-threatening. If you feel it would be too much on the walls, try adding accent pieces. If you crave a calmer environment after a stressful day at work, consider pink for the bedroom.

Blue – For lots of us a gentle blue wave can invoke images of the ocean which can bring a sense of calm. Consider blue if you want to create a sanctuary of serenity in the bedroom.

Green – Choosing the right shade if green can be a great way of bringing the indoors outdoors. Choosing more muted tones such a sage or a richer olive can again promote mindfulness and peace.

Beige – Beige is back! And its anything but boring! Choosing a neutral bedroom is a timeless way of achieving a bedroom that invites a warm and inviting environment. It can also make it much easier to pair another décor piece in the room.

Grey – In the same way that beige can offer the perfect backdrop to any piece of furniture, so too can grey. Adding slightly more warmth than bare white walls. Grey can create a welcoming space in the bedroom. Try to opt for warmer tones rather than cooler to stop the space from feeling too stark.

Check out some of the paint advise at farrow & ball. 

For more tips on how to create an inviting bedroom space take a look at our article on Feng Shui.

Insomnia – Do You Suffer

Sleepless nights are affecting 16 million people in. the UK. But its reported that one in three of them is actually suffering with the sleep disorder known as insomnia. This means that you regularly struggle to get some sleep. Insomnia is usually split into two categories short-term and long-term. Short term is when the sleeper suffers for shorter periods, whereas anything over three months is considered as long term. 

How do you know if you suffer?

• Sufferers of insomnia will experience just some of the following symptoms:
• Lying awake
• Waking up early and unable to get back to sleep
• Inability to Nap during the day, despite feeling tired
• General tiredness throughout the day

• 

What are the Causes of Insomnia?

There can be lots of reasons people suffer. Some causes of the sleep disorder can be related to stress, noise, room temperature and even uncomfortable beds. 

Thankfully there are some recommended steps you can take to tackle insomnia, which we have listed below:

 

Implement structure – Stick to going to be and waking at the same time each day.

 

Wind Down – Another thing you can do is devote an hour before bed to winding down, try a hot bath or a relaxing book. 

 

Environment – Ensure that your bedroom is quiet and dark. Noise cancelling headphones can be a great way to achieve this

 

Exercise – Try to partake in light exercise throughout the day

 

Mattress – Ensure you are sleeping on a comfortable and supportive mattress. Aside from limiting aches and pains you will find it easier to fall asleep quicker on a comfortable mattress. Ensure your bed is a place you forward to being at the end of each day

 

For more information on Insomnia visit the NHS website.

https://www.nhs.uk/conditions/insomnia/

 

For more tips on getting a good nights sleep click here.

 

 

Feng shui is derived from China and is the practice of placing objects carefully within a space to achieve harmony and a positive flow of chi. In this blog we will explore how you can practice feng shui in your bedroom.

Positioning the Bed to Achieve Feng Shui

Symmetry is a core principle of feng shui. So, when it comes to positioning the bed, try and leave equal space on each side of your bed. if your room does not allow this, try to allow as much room between the bed and the wall as possible even if this is just a few inches! In order to make the room functional try adding a bedside to both sides of your bed, even if you sleep alone, and a lamp on top of each. This will help with balance and symmetry is aesthetically pleasing.

Your bed is the most important feature in the room, and therefore should command the best position. As a rule, your bed should have a good view of the door but not directly in line with it. Placing the door directly facing the door is often referred  to by people who practice feng shui as the ‘coffin position’ and therefore does not promote good energy. The best placement is diagonally across from the door If the bedroom allows.

Choosing the Type of Bed to Complete a Feng Shui Bedroom

Choosing a bigger bed is great way of incorporating Feng Shui in your bedroom. Feng shui focuses on how we as humans interact with our space and furniture. A bedroom is about sleeping, so choosing the biggest possible bed is a great way of incorporating feng shui in the room

The type of bed can influence feng shui. Choosing a bed frame as opposed to a divan or storage bed is preferable. This is because it allows the flow of chi in the space under the bed. Check out some of our favourite options below.

Simplicity is key

Try to keep clutter and things to a minimum in the bedroom. Also try to limit imposing furniture that is not your bed. electronic are generally frowned upon in the bedroom also.

Do not overuse mirrors in the bedroom. Feng shui often warns that placing too many mirrors in a room can create an imbalance in the energy.

Choosing the right colour palette in a room.

Feng shui incorporates elements of wood, fire, metal, water and earth. A great way of incorporating these elements into the room is through colour palette. Earthy tones such as yellows, oranges and browns are best for creating a great sense of harmony and balance within the bedroom.

See more of our beautiful bed frames here.

It is no secret that creating a calm and relaxing environment can be instrumental in achieving a great night’s sleep. Plants can be a great way to aid relaxation and cleanse the environment in which we sleep. So here at Sleep Matters we look at some plants that can be a great addition to your bedroom and the benefits they will provide.

Are Plants Good for Sleep?

Having a plant in the bedroom can help to reduce carbon dioxide in the air and increase humidity. The right amount of humidity is desirable especially when we sleep. If the humidity of the air is too low this can lead to dry chapped skin and lips, sinuses, and contribute to dust mite allergies. Furthermore, when humidity drops too low this can exasperate pre-existing conditions such as bronchitis or asthma.  

Snake Plants

Snake Plants is one of the best plants for keeping the air in your bedroom optimal. This exotic looking succulent releases oxygen, helping you to breathe better as you snooze.

Spider Plants 

Similarly, the Spider Plant is also great at peacefully combating toxins in the air including carbon monoxide.

 

 

Devils Ivy

The Devils Ivy also makes the list when considering a plant that will improve the air purity in your bedroom. Therefore, this plant is great for novice house plant owners, as its very hardy.

Rubber Plant

Lastly, but certainly not least, the Rubber plant has been recommended by NASA as oner of the best plants for cleansing the air while you sleep.

Best Plants to aid sleep and relaxation

Whilst the practice of tending to plants can be relaxing and improve mindfulness. Some plants have properties that have been known to reduce anxiety and depression. The importance of a peaceful environment when it comes to falling asleep should not be ignored. So let’s take a look at the plants that can aide relaxation and sleep.

Generally, Chamomile can be grown in the garden for the greener thumbed around us, but it is also commonly available from supermarkets in tea. It has been commonly drunk for its anti-anxiety and stress relieving properties.

“Chamomile Flowers” by Swallowtail Garden Seeds is licensed under CC BY 2.0. cropped for blog

Lavender can also be grown rather easily in the garden and its scent and purple hue is calming and has been known to induce relaxation.

“Lavender” by amandabhslater is licensed under CC BY-SA 2.0.

With Aloe Vera you will get the best of both worlds. This plant is said to reduce anxiety and is also another great plant for its air cleansing properties.

So why not try and see if nature can bring a positive effect to your bedroom. 

You may also like our article about how alcohol effects your sleep