If you have been struggling to get good quality sleep, or fall asleep for that matter, making simple changes in your bedroom could be your only solution. Creating a quiet, comfortable, and peaceful environment is the key to getting good quality sleep. Outlined below are six tips and ideas on how to make your bedroom the perfect sleep environment.
1. Dedicate the Bedroom for Sleep and Sex Only
Your bedroom should be the sanctuary where you only go to free yourself from unnecessary stress, rest, relax, and sex. Refrain from bringing work materials, exercise, or even the TV to the bedroom. You should also avoid bringing electronic devices including laptops, tablets, iPads, and smartphones from the bedroom if serious about getting enough sleep.
Some of these items are the biggest distractions causing one to go to bed late, and also emit blue light that affects the body’s ability to produce sleep hormones
Put your phone in silent mode if you have to bring it to the bedroom. Although leaving all electronics outside the bedroom may seem tough at first, the benefits outweigh the cons. Consider reading a few books while in the bedroom instead of using your iPad or eBook reader. With minimal electronic interference, your body will be able to produce enough melatonin to help you fall asleep fast, as well as sleep soundly.
2. Keep The Bedroom Tidy
With the surround sound system, computer, treadmill, and fax machine gone take some time to tidy the room up. Get rid of any clutter that doesn’t belong, items you no longer need and leave enough space around the bed. Keeping the bedroom well organized and clean plays a considerable role in inducing a sense of relaxation, and especially after a hard day at work.
Be sure to change your beddings at least twice per week and have them washed properly. Doing this gets rid of dust mites, sweat, dead skin, and other materials that cause discomfort and allergies. Use your weekends and holidays to dust everything in the bedroom to ensure it remains clean at all times. Even the slightest hint of dust mites, sweat, and foul body odor can keep you from getting good quality sleep.
3. Set Temperatures In The Bedroom A Little Lower
Many people make the mistake of turning temperature in the bedroom a little higher than in other rooms. High temperatures in the bedroom cause discomforts during sleep, causing you to wake subconsciously or kick the blankets off. Instead, turn temperatures in the bedrooms a little lower to make the room colder than the rest.
Experts recommend setting it at temperatures between 16 -” 20°C to get the best quality sleep
Our bodies go to sleep mode when temperatures are a little lower, one of the reasons you need that blanket.
Depending on the time and season, consider adjusting the thermostat accordingly to ensure comfortable temperatures in the bedroom. Consider leaving a window slightly open or remove the extra blanket during the hot season. A lot of the new style mattresses, such as this Nectar mattress, are created in such a way so as to remove heat from around the body and keep you cool. These can be a wise buy.
Also, remember seniors and babies will need normal room temperatures to be able to fall and stay asleep for longer.
4. Keep The Bedroom Dark While Asleep
According to research, most people fall asleep faster when in a dark room as compared to a lit one. Turning off all sources of light when you hit the bed is therefore recommended for improved sleep patterns. The human body produces increased amounts of melatonin in low light, one of the reasons you need to install blackout curtains or blinds, and switch lights off to sleep better.
Even the faintest of lights, such as from a digital alarm clock, your phone, or the flashing lights from your laptop could keep you from falling asleep
To be on the safe side, consider installing low-wattage bulbs in the bedroom. Go for warmer lights and avoid fluorescent or LED lights for that matter. If need be, invest in a smart home system capable of switching off the lights when you are deep sleep.
5. Block Out Unnecessary Noise
Many of us are sensitive to noise, hence have a hard time falling asleep in a noisy room or bedroom. Although most sources of noise such as electronics can be turned off, you may have no control over noisy neighbors, traffic, or barking dogs outside. Wearing earplugs can help block out the unnecessary noise making it easy to sleep undisturbed. You could also consider soundproofing the bedroom to block sounds outside. Doing this enables the brain to relax, hence better quality sleep.
Adding white noise in the bedroom can also help you fall asleep faster. This is particularly helpful for individuals living in noisy neighborhoods. All you need is look for devices that produce white noise, or simply invest in white noise MP3s, CDs, etc. The white noise generated (e.g., dripping water, wild, etc.) helps mask noises thus enabling your mind to relax.