If you are struggling with sleepless nights, chances are that your bedroom is keeping you awake. Unwinding before bed and consuming the right foods can positively impact sleep quality, but it’s not enough. If you want to wake up every morning feeling refreshed, take the time and effort to create a sleep-friendly bedroom. You’ll want it to be a sanctuary for restful sleep. The bedroom shouldn’t be noisy, cluttered, or too bright. It should help you reach the peak of slumber and stay there for as long as possible. If you optimize your bedroom, your dreams will become much easier. Given the fact that you spend about a third of your life sleeping, do not waste any more time and do something.
Give yourself an advantage with a bedroom design that relaxes your mind and body. Keep on reading to find out what it takes to prepare your bedroom for the perfect night’s sleep. The good news, it’s not that complicated.
Choose mattresses, pillows, and sheets that are comfortable
Replacing the old mattress is a good place to start. A comfy mattress will offer a restful sleep that decreases stress levels. If it’s comfortable and supportive, you won’t wake up achy or stiff. An adjustable air bed is the answer to your sleeping problems. You can adjust the firmness when you sleep on your back and make it softer when you sleep on your side. Sleep Number beds tend to be popular among consumers. If you’re just starting your research, a Sleep Number bed comparison can come in handy. You do not want to make a decision on the fly. Everyone who shops on the Internet compares products before making a decision on buying.
Get a body pillow for when your partner is away. It’s great at combating restless slumbers. Also, get a roll for behind your neck and a wedge for behind your back. After a couple of days, you’ll find it impossible to sleep without them. As for the sheets, you shouldn’t be wrapped in a scratchy material/fabric that makes you feel uncomfortable. Even if you’re not what is called a sheet snob, be picky when shopping for new bedding. Don’t purchase anything that doesn’t feel soft to the touch. Soft mattresses are best for those who have a tendency to sleep on the side because they better align the spine. Nevertheless, if the mattress is too soft, the body will sink and this will lead to back pain.
Ditch all electronics
You shouldn’t have a TV in your bedroom and you should certainly not use your cellphone before going to bed. Electronic devices delay the body’s internal clock and suppress the sleep-inducing hormone – melatonin, in other words. This is due to the blue light emitted by these gadgets. Your smart devices will rob you of your sleep. Studies have demonstrated that exposing a person to blue light suppresses the body’s release of melatonin, that is, the hormone that regulates sleep. TVs, tablets, laptops, and smartphones interfere with sleep.
Resist the temptation of checking your email or signing into your social media accounts before going to sleep. These apparently harmless habits affect your sleep and your brain’s health. Design your bedroom so that the TV is no longer the central point, even if this requires a little bit of rearranging. When you are all tucked into bed, you should be ready to catch some Z’s. Consider putting a curfew on electronics. More exactly, set a time past which using electronics is unacceptable. The outcome is that you will not be grumpy the next day.
Brighten up the interior and reinvigorate the space
The color of the bedroom can take a toll on your mood and disposition. But what does it matter since the lights are out? If you don’t have a calming and relaxing environment during the day, you’ll not be able to fall asleep in the morning. If the bedroom walls are starting to look a little drab, it’s time to make a change. Budget-friendly wall art can help spruce up the walls and reinvigorate the space. If you’re not into that sort of thing, repaint the room in yellow or soft blue. Bring in the colors of the sun or the sky.
Use mirrors to get more natural light into the bedroom. A mirror will help spread the small amount of light coming in through the window. It can even bounce energy through the room. According to feng shui experts, it’s best to hang the mirror on the wall opposite your bedroom. If it bothers you that the mirror reflects your bed, simply change the spot.
Lower the temperature, will you?
If you have tried all the solutions mentioned earlier, the bedroom temperature is the reason why you are not getting quality sleep. How hot or how cold you feel directly impacts interferes with your ability to get a good night’s rest. The temperature of the bedroom for adults should be between 60 and 72 degrees Fahrenheit. However, attention needs to be paid to the fact that everyone has different optimal temperatures for sleeping, which translates into the fact that you have to experiment until you find a temperature you are okay with. It will be almost impossible to find out the exact measure without a thermometer.
There are all sorts of apps you can use to measure ambient temperature. You can optimize your health in real-time. Speaking of which, invest in a smartphone-controlled thermometer. Smart technology is already here and it would be a shame not to take advantage of it. You can control the bedroom temperature from work and view energy usage through your smartphone. The bedroom will not become uncomfortably hot or cold, so it is highly unlikely that you will wake up in the middle of the night. If you are still having trouble falling asleep, maybe you have been drinking too much coffee. While caffeine is not as bad as other go-to substances, it does lead to poor sleep.
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