A bedroom’s functionality is limited only by the imagination. You can use it as a library, office, storage area and more. But at the end of the day, its primary purpose is to help you sleep. Knowing this, it makes sense to optimize your bedroom so that it’s as conducive to comfort and relaxation as possible.
Research has proven that our environment plays a major role in regulating how we feel and in turn, our ability to fall asleep fast and remain in a state of restful slumber for as long as we need to. The following are some pointers to help you make your bedroom better suited for quality sleep.
Try keeping your room in the 70°F (20°C) range, though your preferences and habits when it comes to what you wear and the thickness of your blanket might demand a bit of experimentation. Altering the thermostat, using a fan and insulating your windows can help you regulate the temperature.
Reduce Light Exposure
Night-time exposure to light has an adverse effect on your circadian rhythm. Your brain is essentially tricked into thinking the sun is still up, which reduces melatonin production – a hormone related to relaxation and sleep. This is especially true for blue light, which is emitted in high amounts by electronics like smartphones and televisions.
Try to avoid them two hours before bed. If that’s not possible, consider downloading a blue light filter app or wearing glasses that block blue light. Keeping all other lights off and using blackout curtains to prevent outside light from coming in will also help. Conversely, exposure to natural light during the day can help keep your circadian rhythm healthy.
Optimize Your Bed
Your mattress and pillow should be suited towards your body weight and sleeping style. For instance, back sleepers will benefit from a softer pillow that prevents the neck from arching forward, while stomach sleepers are better off with thin pillows that keep their spine flat. Side sleepers require soft to medium memory foam mattresses, and so forth.
It’s simply a matter of analyzing your sleeping habits, doing a bit of research and then making the necessary adjustments. This also applies to the size and shape of your mattress, which determining can help you save space in your bedroom, so be sure to check the dimensions first before buying.
Make it Serene
As fun as bright and vibrant colors may be, they’re not very helpful when it comes to falling asleep. If you’re considering a repaint, take a look at calm and soothing colors like muted pastels, blues, and grays. No less important is sound. If you’re not a fan of wind chimes or chirping crickets, a white noise machine can help drown them out.
Did you know that simply having a messy room can contribute to sleep deprivation? You don’t need to be a feng-shui master to bear the advice. Research has proven that clutter can cause anxiety and leave you feeling uneasy at night. Plus, you don’t want to step on a Lego barefoot during your midnight trip to the bathroom.
Try keeping your bedroom clean and organized as much as possible. It may not be easy at first, but eventually, it will become a habit that you don’t even think about doing. While you’re at it, don’t hesitate to add a few calming elements. This can include candles, relaxing artwork, plants and oil diffusers for a relaxing scent.
Taking the above steps will go a long way in making your bedroom more conducive to sleep. Best of all, you can do almost all of them in less than a day, yet their effects will provide a lifetime of benefits.