This National Sleep Day, Oak Tree Mobility and Dr Nerina Ramlakham have teamed up to share the importance of “feeling safe” for a good night’s sleep. Many people don’t realise that it is important for your nervous system to feel safe and calm for a good night’s sleep.

By following these helpful steps, you will enjoy creating the perfect bedroom sanctuary that will give you the restorative sleep you need and deserve.

Dr Nerina comments on the connection between sleep and feeling safe: “For over 25 years, I have been drawing people’s attention to this vital connection between feeling safe and being able to let go of the day and sleep deeply and restoratively.”

“Maybe this refers to being a caveman or woman when we needed to constantly assess our environment to determine whether we felt safe for survival. We could retire to our caves and sleep peacefully if we felt safe.”

“Our nervous system is designed along the premise of feeling safe or not safe. The Autonomic Nervous System is divided into two main branches – the Sympathetic Nervous System (SNS) and Parasympathetic Nervous System (PNS).”

“The SNS enables us to fight or flee threats. In this part of our nervous system, we are under stress, feel threatened, and run on the stress hormones adrenaline and cortisol. We are in survival mode.”

“In the PNS, we feel safe. This is the so-called “rest and digest” part of the nervous system, and this is when we can let go of our day and sleep deeply completely. Our nervous system is additionally equipped with a sensing system called “neuroception”, which is our ability to constantly scan and sense our environment to determine whether or not we are safe.”  

“So, how does our bedroom set-up help support this, and what should we do? Dr Nerina comments, “This is all relevant to the set-up of your bedroom. Our bedrooms make us feel safe or not safe – the smell, sight, sounds, touch and feel all combine to inform our nervous system whether we can let go and rest.”

“This is particularly the case if you are a sensitive sleeper who needs things to be just right before they can sleep – you need your pillow, your side of the bed, the curtains to be closed, and your favourite scented candles. Some people have more sensitive nervous systems than others, but we can all benefit from creating peaceful sanctuaries for our bedrooms as we will sleep better.”

Tips for creating your sleep sanctuary

We are all unique and, as such, we need to think about what would make us feel more peaceful and safe, but here are some good ways to get started:

Declutter

Declutter your room and keep the space clear and free of paperwork and piles of laundry.

Unplug

Clear your room of technology – ideally, your phone would not be in your bedroom, or it would at least be switched off or on silent. The best timekeeping device you can use is a small alarm clock but try to avoid checking the time during the night as this keeps you awake and fretting.

Sights, sounds, and smells

Think about what would make you feel most relaxed and calm and able to let go of the day’s stresses. The lighting is particularly important as, in the evening, it is crucial to lowering the lighting levels so that your brain can produce its optimal amount of the sleep hormone melatonin. Harsh, bright lighting has the opposite effect.

Using essential oils such as lavender in your sleep can also help you relax and let go. The colours and shades in your bedroom are key, too – opt for colours and tones that make you feel relaxed and calm.

If you tend to wake at the slightest sound, having some form of white noise in your bedroom, such as a fan or even a white noise soundtrack (e.g. rainfall or birdsong), can help to act as a buffer against external noises intruding into your sleep.

How your fabrics feel

Mattresses and bedclothes – you must consider the fabrics for your sheets and duvet, ideally choosing ones that make you feel comfortable and cool. Explore the Oak Tree Adjustable bed range to find the mattress that is just right for you.

Optimal temperature and ventilation

Ideally, your room temperature needs to be cool. It depends on each person, but ideally, aim for 16–19C for optimal sleep and rest.