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It is no secret that sleep plays a vital role in just about all aspects of our lives. From mood to the ability to concentrate, from brain to blood, from appetite to memory, sleep is essential for our overall health and wellbeing; and that’s why it is extremely important to get adequate, quality sleep every night.
While there are many ways of improving your quality of sleep, there is one critical area that quite often gets overlooked- the sleeping environment. The atmosphere in your sleeping quarters could very well keep you from getting that good night's rest which your body requires on a daily basis, just as much as sleeping on a bad mattress would. It is, therefore, necessary to take time and design a bedroom environment that’s conducive enough for relaxation and comfort, so as to ensure that every morning you wake up feeling refreshed and ready to conquer the day.
Here are several tips on how you can design your sleeping quarters for better, quality sleep.
Make the bedroom as dark as possible:
Since the body’s natural clock leans towards following the dark-light cycle, the amount of light in your bedroom can negatively impact on your sleep. This is because, night-time exposure to light can trick your body into thinking that it’s still daytime, thereby confusing your body’s natural clock; and as a result, instead of preparing to fall asleep, your body is misled to think it should be trying to stay awake.
When designing your bedroom, make sure it’s as dark as possible. Invest in thick, dark curtains and room darkening shades, which can keep light out of your bedroom. You can also install dimmer lights, and make sure that the bedroom is removed of all electronic devices which can light up the room and interrupt your sleep, such as computers, phones, televisions, and bright digital alarm clocks. If it’s absolutely necessary to have a phone in the bedroom, get a side table with a drawer where you can hide it away. In addition, if your partner prefers to do some reading at night in order to fall asleep, get a reading lamp with a telescoping neck that will shine the light directly onto your partner’s book and not your eyes.
Choose soothing colours for the bedroom:
Although bright and vibrant colours are fun, using them within the bedroom is not advisable, especially when you are having trouble sleeping. Instead, you should go for calm, soothing shades which can help to calm your nervous system and allow you to fall asleep more easily. So, when choosing your bedroom’s colour scheme, think of colours such as muted blues, greens, purples, and greys which are quite peaceful and bring serenity to a space. Alternatively, considering that everyone has their own personal preferences, you can make this important choice much more easily by picking out your favourite colour or combination of colours, which makes you feel relaxed and peaceful. If you would really like to add a touch of brightness in the room, you can use them as accents on your bedding or within artwork.
Choose the right mattress and bedding:
When designing your bedroom for better sleep, your key focus should always be the bed. After all, the main purpose of the bedroom is to house this important piece of furniture where you’ll be restoring your mental and physical energies every night. Therefore, make the bed as relaxing and welcoming as it can be, by getting the right mattress, pillows and other beddings.
Start by acquiring a new, comfortable and supportive mattress, especially if your current one has lumpy areas, is too hard or too soft, and/or has begun to show its age by dipping in the middle. Exercise caution when shopping for a mattress replacement by doing proper research to make certain that the one you get is a perfect fit for your needs. You can also consider adding a mattress topper to the bed for extra comfort. Naturally we would recommend our own Ergoflex mattress for its pressure reliving qualities and reputation for delivering good sleep.
Next, invest in quality sheets. We recommend 100% cotton with a low thread count. You should not be afraid to splurge a little in this particular area, as good quality sheets will pamper you skin all night long, giving you the deep relaxation you need to enjoy a goodnight’s slumber. Finally, get some nice, comfortable pillows for the bed, and choose a thick, luxurious quilt, duvet or comforter to complete the look.
Create a tranquil environment in the bedroom:
Tranquillity is perhaps the most commonly sought-after vibe in the bedroom. After all, everyone longs for a peaceful, relaxing space where they can drift off to dreamland at night after a long stressful day. However, when the bedroom is filled with clutter, too many work-related reminders, and bland décor, rather than being a tranquil environment that’s conducive for sleeping, it becomes an anxiety-producing room making it difficult to unwind and rest at night.
The key concepts for a tranquil bedroom are clean, simple and uncluttered. Essentially, a simple bedroom is a peaceful bedroom. You’ll, therefore want to keep accessories in the bedroom to a minimum and get rid of anything that isn’t useful. However, this does not mean that the room should be stark and impersonal, either. To strike a happy balance, consider adding a few of your favourite pieces - for instance, you can limit yourself to just a few collectibles, hang some artwork with peaceful themes, and incorporate a few framed photos.
Also, when picking out the necessary accessories for the bedroom, such as rugs, reading chair, curtains, bedside lamps, and floor lamps, look for simple designs with natural materials or finishes. Lamps with dimmers are particularly useful for creating a tranquil vibe in a bedroom. In addition, use available storage options to tackle clutter, banish everything work-related to other areas of the house, and keep your bedroom in order, so as to avoid tripping over stuff when moving around.
Once the bedroom becomes one of your favourite places to be in your home, and you feel better by simply entering this space, then you’ll know it’s done right. A tranquil environment in the bedroom is one of the sure ways of making certain that you’ll sleep well, and wake up every morning feeling well relaxed and ready to face the day.
Pay attention to sounds and scents in the bedroom:
Besides colours, soothing sounds like soft wind chimes, a babbling brook, or the pitter-patter of rain on shingles, can also stimulate sleep. Therefore, if such sounds help you to nod off, you can incorporate them in the bedroom using an electronic device such a CD player, but this should be hidden away. This can also be applied by those people who find listening to calming music, guided books and meditations before bedtime, to be relaxing and peaceful. Otherwise, the bedroom should be quiet and all other electronics which might be a distraction should be removed from the room, or turned off when sleeping.
The other important sense you should pay attention to is the smell of your bedroom. Surround yourself with those soothing scents which you like, as these can help you to relax before bed as well as improve your mood. You can use scented candles or incense, or simply spritz you pillows with lavender water before bed, to help you sleep like a baby. Freshly washed linens will also make sleeping much more pleasurable, and you can add a little rosewater in the wash when cleaning them, for that extra soothing fragrance. Furthermore, you can get an area rug if the floor is cold, as this feels warmer on your feet and it will also minimise noises.
Maintain the right temperature in the bedroom:
When the bedroom is too hot or too cold, this can affect how you sleep at night. Ideally, a cool room, makes for the best sleep. But in order to find out what makes you comfortable, you can experiment with your room’s exact temperature by altering your thermostat. Alternatively, you can incorporate a portable heater in the bedroom or install a ceiling fan.
Clean the air in the bedroom:
If the air circulating in your bedroom has pet dander, dust and pollen, these can trigger allergic reactions which cause asthma and sinus problems, thereby disrupting a good night's slumber. You should therefore keep the air in your bedroom fresh and pure at all times, in order to avoid such scenarios- and besides, allergies or no allergies, everyone stands to benefit from sleeping in a cleaner, healthier space. So, to keep the air clean, you can use an air purifier with a HEPA filter which can capture airborne allergens such as, dust, pollen, tobacco smoke, and pet dander. See HealthyButSmart or Jen Reviews for a comprehensive review of the scientific research on Air Purifiers.
As you will have read there are many useful ways in which you can design your bedroom for better sleep. We hope that the above helps.
If you enjoyed this article you will find the below of interest:
How to sleep cool this summer
The ultimate sleep improvement checklist
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