So what can we do to make sure that you sleep better?
The answer lies in bed and rooms makes clean, tidy and well designed as possible According to many experts houses and surrounding interior.
Here's how the experts make the perfect bed and how to copy and at night, sleep well ...
Keep your own room
It is extremely important to keep your bed as clean as possible, said Verity man, chief test Good Housekeeping Institute.
"There is no better feeling than in clean sheets go," he said.
"Night after night the cells, germs, sweat and skin in the leaves accumulate so you should wash them every week.
"Unless care label manufacturer says otherwise, mattresses every three to six months to be shot -. Helps, but to bear the shape of the mattress and keep some can not be rotated and down or left as they are. we recommend to buy a mattress cover that protects the mattress surface, and can be removed for washing every two months, "Verity said.
Good, clean institute also recommended not overloaded to clean the beds on the disc - tips to keep your crisp leaves are already here .
(Photo: Getty)
Make your bed in the right direction
"If you want your bed comfortable and clean see, it is important that bed linen is not wrinkled to get flat after making the bed also, pay attention to the sheet bed - comes loose in a little, as a rule, after they sleep lift in the morning so the mattress slightly and pull the sheet up, "Roxanna Pelka, an expert in the flat - cleaning online - form Helpling. co.u k said Goodhousekeeping.co.uk.
"If the sheets are changed, does not put the leaves from the inside out. Instead, try to carefully pack their blankets and pillows. So folding cover less "advised Roxanna,
"The pillows also play an important role in the bed shake in the manufacture and place on the headboard upright If the edge of the hand in the middle of the pillow hit the pillow gets a great form."
PLUS: MINUS 6 OBVIOUS THAT YOU disinherited of sleep
It recommends the use of strength when washing sheets. "You can get in all pharmacies and bedding are more stability and prevents the formation of wrinkles. Many hotels with this method, "he said.
Roxanna said that "never make your bed, the bed is also at this time warm and moist, which offers the perfect environment for dust mites to multiply. (Researchers at the University of London in Kingston more mites found the beds made that she unbuttoned.) After your unmade bed and opened the window for 10 minutes left - after breakfast is the perfect time to make your bed clean again " ,
(Photo: Getty)
Carefully choose your mattress
"If a mattress to buy, it is important to properly It always amazes me when I talk to people and they say that they have had a mattress that hate for years, but only with him, it is so bad for you set - .. physically and mentally "Kuba Wieczorek, co - founder and chief brand eve of sleep was said.
"As for what to consider when a mattress to buy, there is an element of a simple personal preferences -. Some people like a softer surface, others prefer a little hard, but whatever you prefer, everyone needs a mattress that offers support in the right places, "he advised Cuba.
"Memory foam is especially good for what is a material, significant innovations in recent years and has experienced the best job in reading your body and help where it is needed."
When it comes to choose a mattress, try to take your time - and do not forget some brands now offer the ability to rotate your mattress in a certain period of time if it does not work for you.
"What is time awkwardly on a mattress in a store for five minutes -. Would be the first brand of mattress to provide proof of 100 hours, which takes the fear of commitment of decision-making can be purchased a mattress to sleep on 100 nights at her, and if this is not for us a full refund and collect free offer, "Cuba said.
(Photo: Getty)
Cap is also important
As for the collection of bed liner, there are some tips to consider.
Kristina Lindhe, creative director of Lexington Company , said: "Remember - you, the quality of the fabric, as the number of threads, as is important.
"The satin fabric Lexington Company has a similar satin feel, but while satin often static and easy pills is satin cotton and a shiny substance that does not pill, a good night's sleep allows comfortable. "
"The selection of the sheets should be a function of temperature. To stay cool during the hot nights, go linen poplin. Poplin is fresh and crisp, so it is ideal for bedding choice summer, "Kristina said.
"For colder nights, selects millimeter Oxford, the hot and heavier than poplin. Softer after each wash is back, so it's a nice night and luxurious sleep at night in winter. "
"If you and your partner have different temperature settings, allowing the layer of the bed of your machine with a fine cast, a certain flexibility. Choose from 100% cotton is soft and drapes well, "he advised.
"Finally, you need good on your beds take it in good condition to keep. Wash your sheets once a week this will ensure that it retains its sweetness. Air drying and ironing your laundry will improve the surgical field and provides for comfortable sleeping. "
Make a good choice lifestyle
It has a comfortable and cozy bed is important, but that alone will not solve all the problems of sleep.
Dr. Sarah Jarvis, GP, he said, to avoid caffeine, of course, before going to bed, there are simple things we can do to increase our chances of a good night.
"The Ban-room technology. The blue light of mobile phones and alarm sent out digitally was interfering with sleep "shown Sarah said.
(Photo: Getty)
"In addition, are not on the weekend if you do not sleep well during the week. You go to bed and get up at the same time is really important to help (and keep) your clock synchronization "he added.
"Finally - do not panic if you have two or three nights of poor sleep, there is a danger that you start to worry when you go to bed to sleep This increases your adrenaline, you put your body on alert and sabotage your!. plans, "advised Sarah.
Ensure drift
Mindfulness, which defines the NHS "know directly what is happening inside and outside of us, every moment" as is, some sleep should be considered bad for everyone.
"Although it may be difficult to believe, to meditate during the day, can be beneficial to sleep - even 8 hours" Dr. Bell - Megan Jones, chief scientist for the application of mindfulness headspace said.
In fact, "one of the causes of difficulties waking from sleep and often at night, the" day of hyperexcitability. "Excitation means to be nervous on the edge, or stressed about during the day from. An effective way to reduce hyperactivation, mindfulness meditation is to practice during the day. Mindfulness meditation the spirit in our lives back to relax from the constant distraction and enables step, "said Dr.
"Headspace recommended to anchor their practice of meditation to an existing routine and brush just after the tooth in the morning or after lunch."
(Photo: Getty)
Megan also recommends a afternoon meditation technique called "note" to help drive.
"Due to calm your mind before going to bed, you can see that his head is filled with racing thoughts. This is normal and should often people who do not reflect "he said the time or space during the day.
"Determining includes a break in order to identify the type of distraction as a thought or feeling. If "note" it is the feeling of having tried what makes it easier to be by the thought or feeling. Look closely if you find that you are lost in thought, and puts the focus on your breathing. "
PLUS: This is , how to change , how you get older DREAM
Do not forget to remove clutter
Clear out your bedroom can have a positive effect on sleep, because if the room is too crowded and confusing to doze off your mind wanders try.
"Knowing exactly what you store in your room and make sure everything has a place to live. If you feel in control of your space and make things feel around you, you are more quiet, " Vicky Silverthorn , ordering experts and organize events decluttering said.
Vicky also advised the mess under your bed clean up
"If you, so all they need to use strictly for storage purposes there have kept organized and categorized, so that you know exactly what you have. This will give you much more clearly and not make you feel "to do in a sleeping giant list of things he said.
(Photo: Getty)
Ingrid Jansen, ordering experts said, a mess night is also important.
"A light, clock, tissues and a book are all you need. remember pile of books and other items, the things that have not read or done, "he said.
Use settle Color
"There are no rules for decorating a bedroom, we are attracted to different types and meet different colors, but you should always choose a color camera that feels comfortable to be," Charlotte Cosby, chief creation of Farrow & Ball said ,
"As a private room where we will rest, a room decorated with relaxing and calming colors such as white cabbage (white colored green) or Lulworth Blue (dark blue) creates a tranquil retreat to awaken a joy or sleep is," suggested Charlotte ,
"Dark colors like the pipe on the ground (coal) or Pelt (dark purple) work well in small spaces because it create a truly unique space and glamor and works perfectly with the low evening light" on - added.
Lulworth Blue Farrow & Ball works well in the rooms. (Courtesy of Farrow & Ball)
Try these techniques interior design
D within other design factors can be used to optimize sleep as Stacey Sibley, creative director of Alexander James Design Interior Goodhousekeeping.co.uk explained.
"Keep making furniture cluttered and claustrophobic to a minimum in the design of a quiet room and a surplus amount of a room. A spacious room has a broad head, so you can easily remove the head and relax at the end of a stressful day, "Stacey advice.
"Fourth work should always be smooth and relaxing in color and style, if you try to reach a peaceful courtyard. Illustrations often set the tone for a design of the room, so it is important to choose soft colors with art and soft ground, "he said.
Finally, consider creating your bed
"The bed should be the first thing you see when you enter the room, creating a warm and inviting as soon as you walk in the door. If possible, a bed facing a window or a point of interest appealing preferable that this is the first sight you see in the morning, "Stacey told us.
"It is also important to ensure that there is enough space around the bed in and out easily and without stress. Beat knee on the obstacles not know how everyone should start the day or end, "he said.
(Photo: Getty)
It can Feng Shui help?
Kurly Marwaha is an expert in Feng Shui, and believes that the old technology can be used to make your sleeping environment suitable targets as possible.
"Through the use of the facility - fewer results and more Place, a single image or a center piece in any direction, so you can see the bed I advise a happy image on the opposite wall, set the sound, how you feel when you go to bed. and if it "wakes up, Kurly said.
PLUS: it's BAD with sleeping OF WET HAIR?
"All people need love," said Kurly. "You can create a space of love, so that you are your linens to dress an invitation to all the senses. So nice to see, touch, smell and so on. "
Finally Kurly recommends adding a plant in her bedroom; "A single plant in a good position will bring the energy of life in her room and in their natural state again -. The best sleep comes to choose from there that has a mild form, so no example cactus. to opt instead, or even a palm "for round leaves or plant species.
Installation in your room provides natural energy, according to Feng Shui. (Photo: Getty)
Keri Miller , who specializes in Feng Shui, told us. "Emphasize with soothing properties such as soft lighting, relaxing music and aromatherapy lavender, Roman chamomile, sandalwood and ylang ylang are essential oils that can be transmitted through space to promote your rooms restful sleep. "
(Main picture: Getty)
PLUS: can WHO 10 tips will help , if you can not sleep
As the? Subscribe - good cleaning newsletter.
