Your bedroom setting is critical to getting quality sleep. A sleep-friendly bedroom environment is that which is conducive and enables us to relax, revive and refresh. Ideally, your bedroom should be the sanctuary of your home, a haven of tranquility and calmness, a place where you can retreat after long and stressful days to unwind and recharge. Funny enough, the bedroom of most individuals and families feels just like any other room in the house. Therefore, the question that comes to mind is, Is your bedroom set up to be a relaxing and sleep-inducing environment? Or does your bedroom feel just like any other room in the house?
The problem may be that most people never paused to consider your bedroom environment before. That is, they do not take into account their bedroom environment — how it looks, feels, what is kept in it, even how it smells — It should be noted that a welcoming and sleep-friendly bedroom environment gives a better sense of homeliness and also have a bigger impact on your sleep and general health in many other ways than you can’t imagine.
There are a few simple things you can do to make your bedroom a place of refuge, relaxation, and a haven of tranquility. Just follow these tips, and we bet you’ll start seeing an improvement in your sleep quality immediately.
Get a Comfy Mattress and Beddings
Your bed is, of course, a centerpiece of the bedroom environment. Nothing disrupts a good night’s sleep like a painful mattress. Your mattress should be well-built and comfortable, meaning that it meets your personal firmness preference. A new mattress can be a significant investment, but research has found that it can improve sleep and decrease stress and back pain. Not surprisingly, the National Sleep Foundation found in its 2010 Bedroom Poll that 93% of people said a comfortable mattress was important to getting quality sleep.
In addition to your mattress, your pillows, sheets, and blankets play an important role in making your bed comfortable and inviting. Pillows can prevent neck pain by keeping your head and spine properly aligned, and your bedding can create a soft and cozy feel while helping to manage your body temperature.
Lower the Bedroom Temperature
Your bedroom temperature should be comfortable, usually somewhere between 60 to 71 degrees Fahrenheit (15.6 to 22.0 degrees Celsius). Excess heat can disrupt sleep, so most experts suggest erring on the side of a cooler bedroom. A mild drop in body temperature can help induce sleep.
Part of a nice sleep environment involves utilizing relaxing scents. Having the right scents in your bedroom can be a plus for your sleep. While odors don’t usually cause people to wake up from sleep. A nice scent can help cultivate a calming environment for getting quality rest. Studies have found that aromatherapy with essential oils such as lavender, chamomile, and vanilla can promote relaxation and help keep you calm and lull you off to sleep.
Turn Off Lights and Electronics
Light is the most powerful cue for your circadian rhythm, part of your biological clock that helps regulate sleep. When it’s time for bed, you want to try to make your bedroom as dark as possible to reinforce a healthy circadian rhythm. Blackout curtains can help if your room receives lots of exterior light. Lighting, including a bedside lamp if you use one, shouldn’t be too bright. Lighting with a low color temperature and luminance can make it easier to feel drowsy and doze off. Another important part of controlling your light exposure is to minimize or eliminate the use of electronic devices, including tablets and cell phones, in your bedroom.
Paint Your Walls
The color of your room can play a role in your overall mood. Colors such as blue, purple, and light pink can help calm your emotions and create a haven of tranquility in your room, so make sure your walls are the right shade to help get you into bed with a relaxed disposition
Get Rid Of Dust Bunnies
Maybe you keep your room neat, but if you aren’t cleaning all the nooks and crannies or washing your bedding frequently, you likely have some dust mites lying around, which can cause symptoms of allergies. You’ll be sure to rest easier if you’re not sniffling and coughing all night, so be sure to vacuum frequently and clean under the bed so you don’t have any unnecessary respiratory issues. Regularly washing your bedding keeps your bed feeling fresh and reduces the potential buildup of dust and allergens.
Keep your bedroom space tidy
Adopt a habit to clean up your space before you climb into bed. Not only will this mean you won’t be waking up to piles of mess, but it could result in a better night’s sleep too. ‘A messy, cluttered bedroom can affect you more than you might think, especially when it comes to bedtime,’ Lisa Artis from the Sleep Council tells us. ‘Get rid of paperwork and piles of laundry – while you do sleep with your eyes closed, it is the last thing you look at before you catch some slumber which may influence any anxious or worrying thoughts. ‘Recent studies have even shown that sleeping in a cleanroom can mean you will also sleep better. Findings by the National Sleep Foundation found that those who made their beds each morning were 19 percent more likely to report getting a good night’s sleep on most days.
Creating a bedroom environment that is conducive for falling asleep and staying asleep is a key part of sleep hygiene, which can enable quality rest night after night. Cultivating a relaxing ambiance for sleep involves controlling factors such as lighting, sound, smell, and the use of the right mattresses and beddings. Considering these elements of your sleep setting can help you cultivate your ideal bedroom for optimal sleep.
For us at Winco Foam Industries, our greatest desire is to see you transform that bedroom from a messy, cluttered, and disorganized room to a haven of tranquility, peace, and calmness one that will ultimately help you to sleep soundly. Connect with us today on 09062010211 to speak to any of our sleep experts for professional advice.