The Ultimate Guide to a Sleep-Friendly Bedroom Makeover
Winding down after a busy day is important, and a good night’s sleep can make a big difference. Making some adjustments to your bedtime routine and bedroom setup can help you sleep better. Having a relaxing space in your bedroom can be a major factor in getting quality sleep. This blog post will give you some tips on how to create a more sleep-friendly environment in your bedroom.
10 Ways to Create a Perfect Sleep Environment
- Keep it Dark
The part of your brain that controls your sleep-wake cycle, called the Suprachiasmatic Nucleus, uses light signals from your eyes. When it’s bright out, this area delays the release of melatonin, a hormone that helps you sleep. It also makes your body temperature rise and produces cortisol, a hormone that wakes you up.
Studies have shown that exposure to light from electronic devices, both before bed and during sleep, can interfere with melatonin production. Even dim light can have a negative impact, according to research on animals. So, creating a dark environment is important for getting deep, restful sleep and maintaining a regular sleep schedule.
- Create a Comfortable Bed
Mattress, pillows, and sheets all play a major role in sleep quality. It might seem obvious, but it’s important to remember: a comfortable bed can make a big difference. Since everyone has different preferences, finding the perfect setup might require some experimenting. Understanding the different types of mattresses can help you choose the one that best supports your body. Look for breathable sheets, blankets, and quilts to avoid getting too hot at night. This tip applies to your pyjamas as well!
- Avoiding Work in Bed
Working from home has become more common, and sometimes it can be tempting to work in bed. However, it’s best to keep your bed associated with sleep only. This way, when you climb into bed, your body signals itself to wind down (not work).
If working remotely means using your bedroom as an office, try to work from a chair or desk instead of your bed. Ideally, find a way to transition the space from work to sleep mode. This helps your body understand when it’s time to work versus sleep. It doesn’t have to be complicated – even making your bed and opening the curtains in the morning can signal daytime.
- Block Bothersome Sounds
Many sounds can disrupt sleep, from TVs and neighbours to nearby snorers. These noises might even interrupt your deep sleep stages, even if you don’t wake up entirely.
If you can’t control noise in your environment and it’s affecting your rest, there are ways to block it out. Earplugs and white noise machines can be helpful. White noise or calming nature sounds can mask background noise and make falling asleep easier.
For snoring partners, earplugs and white noise can offer some relief, too. Repositioning your partner gently might also help (poor pillow placement and sleeping on their back can worsen snoring). However, if the snoring is very loud or you suspect your partner stops breathing during sleep, talk to them. This could be a sign of sleep apnea.
- Give Aromatherapy a Try
Certain scents, like lavender and vanilla, are known to have calming and relaxing properties. These aromas can help promote feelings of peace and tranquillity, making it easier to drift off to sleep. This practice of using scents to influence mood and well-being is called aromatherapy. When you inhale these calming scents regularly around bedtime, your body may begin to associate them with sleep, making it easier to drift off.
- Think about Carpeting for Noise Reduction
Many things can disrupt sleep, but noise might be the most common culprit. To create a peaceful slumber environment, experts recommend starting with your bedroom flooring.
Peter, a sleep specialist, suggests replacing hardwood floors with carpet. Carpet absorbs sound better, leading to a quieter room. Additionally, for particularly noisy surroundings, consider using earplugs. While they might feel strange at first, you’ll get used to them quickly.
- Choosing Calming Bedroom Colours
Bedroom colours have a significant impact on sleep. The paint and bedding you choose can influence your mood throughout the night. Selecting the right tones is crucial to avoid common sleep disruptions caused by the wrong colour scheme.
For a calming environment that promotes relaxation before bed, sleep experts recommend using “warm, inviting colours” for walls and furniture. According to colour psychologists, red and grey are among the worst colours for your bedroom.
- Therapeutic Houseplants
Many people who practice bedroom feng shui incorporate houseplants. These plants not only add beauty to the space but also offer benefits beyond aesthetics.
Experts suggest that creating a comfortable and familiar environment is crucial for a healthy mind and, consequently, better sleep. Consider adding a few houseplants and keeping photos of loved ones nearby to promote a calming atmosphere before bedtime.
- Eliminate Clutter
A disorganised and cluttered bedroom can make it difficult to fall asleep quickly and disrupt feelings of relaxation. Taking just a few minutes each day to declutter and ensure everything has a designated storage space can significantly improve your sleep environment.
Ideally, keep bills, work papers, and other documents out of sight, perhaps confined to a dedicated office space. Use a closed hamper for dirty clothes, and store dishes in the kitchen and trash in the designated bin.
A nightstand drawer or decorative basket can be a handy solution for smaller items, keeping your space tidy while still allowing easy access to essentials. For larger items, consider using a dresser or shelf with cubes to provide organised storage and keep the room clutter-free.
- Cool It Off
Struggling to sleep because you’re too warm or sweaty? You’re not alone. Warmer temperatures can definitely disrupt sleep quality. Experts recommend a sleep environment between 60 and 72 degrees Fahrenheit for optimal rest.
To cool down without blasting the air conditioning all night, consider eco-friendly options like ceiling or electric fans, or opening windows when nighttime temperatures allow. Cooling mattress pads and lighter bedding can also improve comfort.
Experiment with different thermostat settings to find your ideal temperature, as preferences can vary. If you tend to run hot while your partner feels cold, using different comforter weights can help both of you achieve a comfortable sleep.
Closing Thoughts
By incorporating even a few of these tips into your bedtime routine and bedroom environment, you can significantly improve your sleep quality. Remember, a good night’s rest is essential for overall health and well-being. So, take some time to create a sleep sanctuary in your bedroom – your body and mind will thank you for it!
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