Besides ensuring that you have good sleep hygiene, it is also important that your sleep environment is comfortable for your body. We recommend that you consider the following few important factors that will influence the quality of your sleep:

  • The room decor
  • The temperature at night during sleep
  • The mattress and pillow supporting your sleep

Bedroom Decorating Tips

  • Keeping your colours cool. High colour temperatures can heighten your mood and cause your heart rate, blood pressure, and body temperature to increase from a restful state. High colour temperatures include warm colours such as yellow, red, orange and are more suitable for spaces that promote thinking and activities. It is recommended that you consider cooler colours like grey, blue, green and brown for your bedroom. These are considered restful colours. Still want to spice your bedroom up with splashes of bright colour? Use them as accent colours on a small pillow, or a sofa in the room.

  • Avoid Carpets. Carpets tend to trap dust and pollutants, and are also usually made out of synthetic petroleum-based synthetic nylon fibers. When disturbed, these particles could trigger allergies and asthma, affecting your sleep quality.
  • Use essential oils and not commercial air fresheners. Air fresheners have plenty of chemicals that can trigger reactions for those with perfume allergies or are sensitive to artificial chemicals. Instead, choose natural oils such as lavender or neroli (bitter orange) oil for a naturally calming, sleep-inducing scent.
Besides alleviating back and neck pain, choosing the right pillow can make a big impact on the quality of your sleep. With the myriad of options available, here are some guidelines in picking the right pillow for you.

  • Consider your sleeping style. The required level of support (thickness) to adequately support your head and align your neck depends on this:
    • If you are a Back Sleeper: Choose a thinner pillow so that your neck is not thrown too far forward. Extra padding in the bottom third will be helpful in cradling your neck. Memory form is great as it moulds to the shape of your head and neck alleviating pressure by providing overall consistent support.
    • If you are a Stomach Sleeper: Sleeping on your stomach places a lot of strain on your back resulting in discomfort during or after sleep. Use a thin pillow or no pillow at all. Consider sleeping on the side and hugging something instead.
    • If you are a Side Sleeper: You will need a firm pillow to bridge the distance between your ear and shoulder. Consider using a gusseted pillow (a gusseted pillow has rectangular panels along all four sides that increase its thickness).