Sleeping is as important to our bodies and our well-being as eating. If you want to get yourself a better night of rest every night, then follow our guide to creating the perfect sleep-friendly bedroom.
Make Your Bedroom a Sleep Only Space
Many people let other spaces in the home creep into their bedroom. You may have work, laundry, and long-term storage taking up space in your room and acting as sub-conscious distractions that keep you awake at night.
Keep your bedroom tidy and organized. Make your bedroom an oasis of peace and tranquility so you can get into bed free of distractions or worries. Televisions can be a distraction too, and you may often stay up way past a sensible bedtime binge-watching the latest drama when you should be getting your rest.
Change Your Lighting
The light sources in your room can keep you awake at night, even after you have turned them off. Bright, overhead lighting can stop your mind and body from relaxing before rest and will keep you alert.
Use lamps with low-wattage or low-lumen bulbs to help your mind and body get ready for rest before you try to go to sleep. You can even experiment with bulbs that have a different hue or color to prepare for sleep. Amber-colored lighting is a good choice for this, as its warm color can often relax the eyes which helps the rest of your body get in sleep mode.
Reduce or Remove Electronic Distractions
Taking a television out of your bedroom might not be enough. There are many electronic distractions in the average bedroom that may be keeping you awake at night without you knowing it.
Electronic devices emit electromagnetic fields that we cannot see or hear, but our bodies can feel and these can affect our sleeping. Remove as many electronic devices as you can from your bedroom, including alarm clocks that emit light that can be a distraction at night. Switch to using your cellphone as your alarm clock, but switch it to ‘airplane mode’ or turn off wi-fi connectivity so you don’t spend hours scrolling before sleep.
Invest in Your Rest
If you are getting the recommended eight hours of sleep a night, then you are spending a third of the day in bed. You should invest a little in your sleep by spending some money on a better bed and mattress.
People will spend a lot of money on entertainment or clothing but will go out and buy the cheapest mattress they can instead of spending a little extra on getting a better night of sleep. You should look for a comfortable mattress that gives your body the support it needs while you sleep. A high-quality mattress is one of the best changes you can make if you are trying to make your bedroom more sleep-friendly.
Keep Your Cool
Sleep researchers have discovered that our bodies want cooler temperatures when they sleep. Even in winter, when our homes will be kept warm, your body needs a cool temperature in the bedroom to get to sleep quickly and maintain deep and restful sleep.
Turn down the thermostat in your bedroom, and consider keeping a window open a little to keep the temperature in your bedroom down and maintain a constant flow of clean and fresh air. If you are hot during the night this will disturb your body. Do you ever wake up with your covers in a strange position and your body contorted? This is a sign you are too hot at night and it is affecting your sleep.
Take just a few of these simple steps and we think you will notice the difference. Getting a good night of sleep sets you up for the day and makes you more productive and effective at home and at work.