How to Create the Ultimate Sleep-friendly Bedroom
Spring has officially arrived and while the longer and warmer days are appreciated by many, they can cause fluctuations in your sleeping pattern. Getting a good amount of sleep is vital to ensuring you stay healthy physically, mentally and emotionally. Here are seven tips to adapt your bedroom to create the best sleeping environment possible so you can get the eight hours you so desperately crave.
Use Soft Colours
Your bedroom is your personal retreat for sleep and relaxation, so finding the right colour to set the tone is pivotal. Shades like soft blues, gentle greens and cool neutrals all work to create a calming, restful vibe. Warmer colours, such as light pinks and shades of beige, can also create a relaxing feeling. Choose a colour that suits your personal taste and makes you feel the most at ease for bedtime.
If changing the entire colour scheme of your bedroom isn’t within budget, try incorporating accent pieces in softer shades through items like rugs, bedding and artwork.
Select a Good Quality Mattress and Bedding
Your bed is, of course, the centrepiece of the room and the key to getting a good night’s sleep. Your mattress should be well-built, offering both comfort and support. Choosing the right mattress can work wonders in improving sleep and reducing stress levels and back pain.
Your pillows, sheets and blankets also play an important role in making your bed comfortable and inviting. Select a pillow that offers good neck support to ensure you rest well and don’t wake up with any unnecessary aches and discomfort.
Bedding made of soft materials, such as linen and Egyptian cotton, will create a soothing texture and are great for helping to regulate body temperature as you sleep. Remember to regularly wash your bedding to keep it feeling fresh and reduce the potential buildup of dust and allergens, which could disrupt your sleep.
Set the Right Temperature
A warm bedroom temperature could cause discomfort and difficulty staying asleep, especially if you prefer thick bedding and sheets. Aim for a cool, comfortable bedroom setting that will allow your body to regulate your temperature efficiently as you sleep.
Consider using a fan on warmer nights or even just leave the window open a crack. Consistency is key so you will want to experiment to find what keeps your room at optimal temperature throughout the night.
Improve Air Quality
Good air quality is extremely important for both our physical and mental health. Studies have associated efficient ventilation and fresher air with a better quality of sleep. Problems like mould buildup that can be caused by poor ventilation and excessive moisture can be linked to insomnia and excessive daytime sleepiness.
Ensure your room is well-ventilated by opening windows either while you sleep or during the day. It may also be useful to invest in a dehumidifier to control the humidity levels in your bedroom and combat excess moisture in the air.
If you suffer from allergies, there are certain options that can help to reduce allergens in your bedroom and help you get a better night’s sleep, such as hypoallergenic bedding or an air purifier.
Make it as Dark as Possible
Your body’s circadian rhythm responds to light, so the more light in your bedroom, the more it may trick you into thinking that it is daytime and that you should be awake. Because of this, it is best to keep light levels as low as possible while you sleep.
If too much light is coming in through your windows and curtains/blinds during sleep hours, blackout curtains/blinds are a great investment. This can be particularly effective for those who work at night and may need to sleep during daylight hours. Another simple solution is to wear a sleep mask. This works great if you do not like your home to be in complete darkness.
Avoid using brightly lit electronic devices, such as computers, televisions and mobile phones, in your bedroom, especially in the hours leading up to sleep. Ensure these electronics within the room are fully switched off rather than on standby, as this mode will often create an unwanted source of static or blinking light.
Reduce Noise
It goes without saying that too much noise can make it much harder to fall and stay asleep. Studies show persistent noise at night can not only affect the quality of your sleep but may also have long-term effects on your overall health. It is therefore important to ensure your bedroom is free of any loud noises.
If you are one of the many people who prefer not to sleep in complete silence, or if there are louder external noises that you need to block out, white noise or soft music can be a great solution. There is a wide range of sleep-specific headphones, which will allow you to block out noise without reducing comfort.
Use Soothing Aromas
Although it is best to avoid strong odours in the bedroom, certain scents can help to create a relaxing environment before bed and help you drift off to sleep.
Aromatherapy is the practice of inhaling the scent of essential oils to reduce stress and engage your body in a general state of calm. Scents that can help with sleep include jasmine, chamomile and lavender. They can positively influence your nervous system, promoting relaxation, reducing stress and enhancing sleep quality.
Zoe Warren has worked as an interior design expert for more than 10 years. She also provides expert interior design tips and advice for PriceYourJob, and her tips have been published in a range of leading press publications.
Clare Tattersall and www.realtorontowest.com disclaim any warranty as to the accuracy, completeness or currency of the contents of this article and disclaims all liability in respect to the results of any action taken or not taken in reliance upon information in this article. The opinions of the writer are their own and are in no way influenced by or representative of the opinions of Clare Tattersall or www.realtorontowest.com.
