Sleep hygiene starts with your bed: tips for optimising your sleep space

Tristine Hargreaves

Executive Director, National Bed Federation & Bed Advice UK

Quality sleep is crucial for overall health, and it starts with the bed you sleep on. This March, during National Bed Month, assess your bedroom to ensure it remains a welcoming space tailored to your sleep needs.

Your sleep surroundings have more of an impact on your sleep quality than you might realise.

Create the ideal bedroom environment

If noise keeps you up at night, block out sound with earbuds and thick carpets or rugs, and ideally, install double glazing. Light can also disrupt your sleep, particularly with the (albeit) welcome lighter mornings. Use blackout curtains or blinds and wear an eye mask.

Finally, keep your bedroom temperature around 16–18°C (60–65°F) for optimal sleep. For warmth, use thermal curtains and layers of bedding. To keep cool, open windows if you can, and block out sunlight with curtains.

A good bed is the foundation
of good sleep, but maintaining
it is equally important.

How to maintain your bed

A good bed is the foundation of good sleep, but maintaining it is equally important. Always follow the manufacturer’s care instructions, but generally, you should rotate weekly for the first few months and every three months thereafter. Flipping also helps minimise body impressions and extends the lifespan of a double-sided mattress. Regularly wash your bedsheets, use a mattress protector and replace pillows every two to three years to maintain a hygienic sleep space.

When to replace your bed

Consider replacing your bed if:

• You can’t remember when you bought it, or it’s over seven to 10 years old
• You aren’t sleeping as well as you once did or wake up with aches and pains
• You sleep better in a bed other than yours
• You notice lumps on the mattress or visible signs of wear and tear, including on the base

If you and your partner disturb each other at night, consider upgrading to a larger bed. A double bed provides only 2ft 3” of space per person — less than a baby has in a cot. If your budget and the space allow, go for a bigger bed and enhance your sleep experience.