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Have you been resting well?
Does it take you hours to fall asleep?
Maybe your bedroom isn’t optimized to help you sleep?
You can redesign your bedroom and follow the natural and drug-free way to treat your insomnia. We might believe that some other habit is preventing us from going to sleep, but even these are usually triggered by our environment.
It’s imperative to come back to a calm space, where you can unwind after those long hours of work. Even if you’re not struggling with sleeping problems, it’s worth learning how you can turn the hibernating space into a relaxing sanctuary.
Just like physical activity and nutrition, sleep is essential for our well being. When you don’t get enough of it, you’re sacrificing your mental and physical health, by giving way to many health problems.
A good night’s sleep can help you in several ways- by boosting your memory, helping you stay alert, fighting infections, being active, replenishing your body. Thus, it’s vital to catch up on a few hours of uninterrupted Z’s.
How to Design a Bedroom for Better Sleep
Here are a few bedroom design tips to help you get quality sleep!
Select the right type of mattress
There are a variety of factors that determine the durability and the comfort level of a mattress. You have to also look into your anatomical aspects- such as height, weight, and shape to help you decide the type and size of the mattress that will be perfect for you.
The four basic types of mattress that you can select from are:
- Memory foam mattress
Picking the best memory foam mattress, will help you relax your pressure points while you’re asleep, leading to proper blood flow in the body.
This material also helps facilitate a healthy sleep environment due to its anti-microbial and anti-dust mite properties.
The new types of foam mattresses have an open-cell structure, which eliminates heat retention. This helps improve airflow and keep the mattress cooler.
- Latex mattress
For those of you who like to keep things natural, a latex mattress will be a good option! It is made with a combination of synthetic and natural latex that enhances longevity and comfort levels.
Generally, this is a popular choice due to its features such as breathability, responsiveness, and superior bounciness which allows it to spring back instantly after you apply pressure on it.
- Innerspring mattress
This type of mattress has a network of several steel spring coils, which provides the sleeper with excellent support and comfort. If the mattress is made with heavy springs, then you will receive more firm support than what lighter springs offer.
- Hybrid mattress
The hybrid piece is made with a combination of the foam and innerspring mattresses. For making this mattress, a layer of foam covers the coils which are kept at the bottom, and this design helps with motion isolation.
If your mattress is too hard, soft, or lumpy, then it can make you uncomfortable, and keep you awake all night. This might even lead to body pain. You have to be aware of the layers that have been used to make your mattress, to ensure a good night’s sleep.
A bedroom that’s too hot or too cold, can affect your sleep at night. You kick off the blanket only to snuggle back into the sheets again as you start freezing and then this keeps happening over and over again. If you’re uncomfortable, then getting good sleep is like a lost battle.
One of the main things you can do is to alter the thermostat if it’s not functioning well. Other options that you can incorporate to balance the temperature are- ceiling fans, heavy blinds, portable heaters, and the like.
To maintain the perfect temperature while sleeping, you can put a timer on your AC, wherein the temperature will be low at night, and it can be raised in the morning. Temperature is one of the most prominent players for sleep regulation, so it’s essential for you to get it right.
Our body requires calm and dark environments for sleep, but our modern lifestyles can disrupt this process. The circadian rhythm is a cycle that works as an internal body clock according to environmental cues (temperature and sunlight). For instance, if you’re out in the sun for the entire day, then your body will be tired by the time the sun goes down.
The artificial light that we use has a significant impact on our sleep patterns. When we use our tablets and smartphones with a high level of brightness, it can reduce our level of melatonin. It is one of the essential hormones that impact the circadian system, as it tells the body when to wake up and sleep.
You should keep the light in your bedroom dimmer half an hour before your bedtime, to help the circadian rhythm stay balanced. Moreover, reduce the level of brightness in your phone to help increase the level of melatonin to help you sleep better.
Use soothing colors and soothing music to sleep better
Painting the living room with bright and vibrant colors, hits right for a social setting, but avoid using red or yellow in your bedroom. Bright colors in your sleeping space can also negatively affect your melatonin or your sleep-inducing hormone.
Instead, you should focus on using calm and soothing colors, like the various pastel shades, muted blues or greens. Painting your bedroom, likely won’t cure your insomnia, but these small things will add up to help you sleep better.
Listening to soothing music before bedtime will also help you fall asleep quickly. You can keep a wind chime next to your window, or a small fountain in your bedroom if sounds from nature can make you feel at peace.
A dirty pile of laundry staring right back at you is not going to help you feel relaxed. Not only does this cause more uneasiness and anxiety, but also doesn’t help you sleep. The last thing you need to worry about before hitting the sack is about the laundry that you need to wash the following day.
When you keep your bedroom tidy, there will be more storage space, not to mention you won’t be afraid to trip over your things when you wake up in the middle of the night. The environment plays a huge role in impacting our sleep patterns. A messy room will not only disrupt your sleep at night but it will also cause disturbance during the daytime.
Each one of us has different preferences and tolerances, so you need to listen to your body and find what will work for you. Tweak these ideas and use them to your benefit, restful sleep every night.
Treat your bedroom like a small universe in itself with some specific rituals and rules. A well-designed bedroom might be one of the key ingredients that can help your body and mind prioritize sleep.