I’m a sleep expert and these are the ten ways your home could be giving you insomnia

From the location to the arrangement of your furniture to the color of your bedroom, YOUR home could be sabotaging your sleep, according to our panel of experts.

Friday is World Sleep Day and 40 per cent of Brits suffer from it sleep problemsThis week, Fab Daily takes a look at everything sleep-related, from the best pajamas to how to boost your sex life by hitting the snooze button.

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Siobhan O’Connor explores what your home could look like Stealing your precious closed eye.

Your pillows are dirty

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BACTERIA and dust mites in your pillows can cause constipation and allergies.

Jonathan Warren from the web shop time4sleep.deShe says: “Mattresses can last seven to 10 years – pillows need to be changed every two years as they lose their bounce.

“Pillow protectors can increase the time between changes and keep them hygienic for longer.”

Place your pillow on a firm surface and press down. If it springs back right away, don’t bother replacing it.

The room is too hot to sleep

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THE Ideal bedroom temperature is probably lower than you think, says sleep hygiene expert Steve Payne.

He adds: “With heating bills on the rise, you’ll be pleased to know that most of us sleep better in a slightly cooler room. For a decent night’s sleep, the optimum temperature is no higher than 18°C.

“Duvet insulation properties are based on a tog rating, and as we get into spring and summer maybe you should go as high as 4.5.”

You need more plants

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The hanging of laundry in our homes and the lack of double glazing can affect air quality.

Sleep hygiene expert Steve says: “indoor plants work wonders in improving air quality. Snake plants are great starters, costing around $10 as they survive with low light and infrequent watering.

“Peace lilies are also excellent air purifiers and can increase indoor humidity by up to five percent, which is great for your breathing.

“They help you sleep and reduce snoring and cost from £5.”

You have noisy neighbors

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OCCUPIED roads, railway lines and airports are among them sources of noise that disturb sleep near our houses. Sudden changes in sound can also quickly wake you up.

Drown out stressful sounds by playing “white noise” like radio noise. A study by bed seller Bensons For Beds found that waterfalls and whispers are among our favorite sounds to fall asleep.

Be aware that frayed cords in electrical appliances and outlets can cause a low-level hum that can keep you awake.

Their leaves are synthetic

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BEDDING plays an important role in overall sleeping comfort.

Steve, who is a resident consultant at the bed retailer sleepandsnooze.co.uksays: “Sleeping in synthetic sheets like nylon or polyester can trap heat and stop airflow, causing discomfort and sheets clinging to your skin.

“To stay cool, choose bedding made from natural fibers like cotton.”

Silk bedding also ensures more slip and less friction.

Your home is messy

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STUDIES have found that hoarders tend to take longer to fall asleep.

Health expert Alastair Lockwood says, “Trouble sleeping is often a result of anxiety and stress. Leave materials and clutter lying around can overstimulate your mind before you drift off.

“An overactive mind can keep us from falling into a deep sleep, making room for more nightmares.”

Your bed needs to be moved

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JAN CISEK, an expert on the ancient Chinese practice of Feng ShuiHe says: “You shouldn’t sleep with your back to the door or with the window behind it. You need to feel safe.

“It’s a Chinese superstition, but when the bed faces the door, it feels like a coffin position – when people die and they carry you feet first out of the room.

“The bed shouldn’t be in front of a mirror either. This will reflect light and disrupt your sleep.”

You need to paint your walls

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Jan Cisek says: “We are color sensitive and should avoid anything bright.

“Red is a color to avoid as it can stimulate you. For people with insomnia, I recommend soothing colors like light green and light blue.

“Light pink calms you down too. There have been studies in prisons where they have reduced violence by painting cells pink. . .

“Pictures of forest, plants or beaches are also good.”

Your mattress is wrong

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SLEEP expert Dr. Nerina Ramlakhan, author of Tired But Wired, says: “Clean your mattress every seven to nine years, depending on your weight.

“People leave their mattresses on for too long, which can lead to uncomfortable sleep. Turn them over and flip them over.

“Don’t get memory foam if you overheat.

“And if you’re sleeping with someone much taller than you, get the largest mattress you can fit in, or put individual mattresses on the same bed frame.”

Change your lightbulbs

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The shape and color of the lamp in your room is important. Feng shui expert Jan Cisek says: “Avoid lamps with spikes as they can get you excited. The amygdala region of the brain that responds to fear is activated, so any sharp-edged light should be avoided.

“Round shapes for lamps are recommended as they have a calming effect. . .

“Choose a shade of red or orange as it doesn’t affect your production of melatonin, the sleep hormone.”