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A good night’s sleep starts with a tidy, well-designed bedroom.
Whatever the size of yours, it’s important to ensure it’s a perfect haven of tranquility and relaxation.
Although getting seven to eight hours of sound sleep at night is dependent on your bedtime habits and sleep routine, your bedroom plays an equally important role.
From the colors of walls to the quality of your beddings, every element of your bedroom environment can either make or break a refreshingly peaceful sleep at night.
Reinvent your bedroom and give yourself the gift of better sleep by creating the perfect sleep sanctuary with these 9 tips.
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- The coloring of your bedroom walls and bedding can affect how well you sleep. Different colors convey different emotions and inspire different reactions. Choosing colors that promote relaxation can support your sleep.
- Cool tone colors like Blue, gray and green induce relaxation, promoting healthy sleep
- Warm colors like red, yellow and orange may disrupt sleep as they increase heart rate, blood pressure, and body temperature
- Certain fragrances like lavender, jasmine, vanilla, etc. have been suggested to decrease blood pressure, heart rate, and skin temperature. Many people have also reported feeling fresh, active, and relaxed after inhaling lavender. These fragrances can promote quality sleep by making you relaxed.
- Aromatherapy uses essential oils extracted from plants (flowers, herbs, or trees) and has been suggested to relieve anxiety and depression, improved sleep, and reduce pain.
- Use air fresheners, sprays, or aromatherapy diffusers with sleep-inducing aromas like lavender in your bedroom.
- You can also sprinkle a few drops of lavender oil on your pillow or on a tissue under the pillow or use an aromatherapy diffuser during sleep. Any night cream or moisturizer before bed with your favorite smell may also work as a good relaxant.
Recommended: 7 Essential Oils for Insomnia and Better Sleep
- Bright light exposure disrupts the release of melatonin hormone which regulates our circadian rhythm or sleep-wake cycle. Melatonin is continuously released into the bloodstream by the pineal gland from 9 PM onwards and stops in the morning when you wake up to bright daylight. The increased release of Melatonin starts to make you feel less alert and sleepy so you can maintain your body’s regular sleep cycle.
- Electrical lights before bedtime, and even dim lights during sleep are shown to have negative effects on the ability to have deep, restorative sleep.
- Try to install a dimmer to soften the brightness for the lights in your bedroom. Minimize exposure to bright lights after 9 PM.
- Make the bedroom as dark as possible during sleep at night. You can also use ‘blackout curtains’ if there’s light coming from outside.
- Electronic screens emit blue right which affects melatonin release before sleep.
- Try to cut off using TVs, laptops, tablets, and phones at least 1 hour before bedtime, and keep them out of the bedroom.
- If you keep your phone inside the bedroom, switch on the Airplane mode to eliminate any harmful radiation during sleep.
- Our body temperatures drop by 1 or 2 degrees at night to promote sleep. Similarly, a cool surrounding temperature during bedtime can induce sleep quickly and effectively.
Hot temperatures may make you prone to waking up at night, compromising on your sleep quality.
- A cool bedroom environment may also decrease nighttime awakenings and chances of having nightmares.
- Sleep experts and research have suggested keeping the bedroom temperature around 65 degrees or 18-20 *C for optimal sleep.
- Dial your air conditioning or radiator temperature to around 18-20 *C temperatures before bedtime.
A greener alternative might be using an electric fan or opening the windows when temperatures are cool outside.
Cooling mattress pads are also available for the same purpose.
- Our brain stays aware and can hear noises even if you are sound asleep.
Any sudden noise like a barking dog or car honk can lurch you and wake you up in the middle of your sleep.
- Look for ways to minimize sudden noises into your bedroom which can hamper your sleep at night by:
- Wearing earplugs
- Closing windows
- Using ambient sound or white noise machines
- Create white noise through a fan or air purifiers
- Listening to relaxing music
- The right bedding combination is very critical to a good night’s sleep. You spend a third of your life sleeping so it’s very important to invest in the most comfortable mattress and pillows.
- You should consider replacing your mattress if you are waking up with body aches. Mattresses used for over 7 years generally lose their initial structure and comfort.
- Pillows and bedsheets collect dead skin cells every time you use them. This often breeds allergens like dust mites and mold, usually after extended use. Wash pillow covers and bedsheets possibly after using them twice.
- Pick a pillow that keeps your head in a neutral position when you lie down. And replace them every 18 months for health reasons.
- Bedrooms should not be stuffy. If there’s no ventilation while you sleep at night, the room is gonna be filled up with carbon dioxide you breathe out. This can have harmful effects.
- Maintain constant airflow at night either by turning on the fan or air-conditioner or by keeping the window open. Keep the air inside the bedroom fresh when you sleep.
- You can also keep certain plants and flowers inside your bedroom. They will purify the air and make it healthy for you to live and sleep.
- When your bedroom is clean, you’ll want to sleep in it. Recent studies have even suggested cleaner bedrooms can promote better sleep.
- Less or zero clutter inside the room will make you comfortable. Cluttered environments induce anxiety and may interfere with your sleep.
- Make it a habit to declutter your sleep space before you get on the bed. You should:
- Go minimal with things on the bed (pillows, blankets, etc.)
- Keep out any work-related paperwork from the bedroom
- Keep your laundry organized and not heap it in a pile
- Clear your nightstand and keep only things you will need
- Ensure that the floor and any surface is clean
- Make your bed every day after you wake up in the morning. Research has shown those who make their bed each morning are 19 percent more likely to get a good quality sleep.
A few simple changes can make a world of difference.
Making these easy changes to your bedroom can help you create the perfect sleep environment.
Create your sleep sanctuary now and make your days and nights peaceful and productive.