It seems like sleep is something we all want more of, and while there aren’t any more hours in the day there are ways to improve the quality of the sleep we are getting. Diet and exercise are key to all aspects of our wellbeing of course, but your bedroom environment also plays a crucial role in good sleep and ultimately your health and happiness.
Your bedroom should be a peaceful and relaxing sanctuary that promotes optimum rest so you wake up refreshed and ready to take on the day. There are simple things you can change to create a healthier sleeping environment.
1 / AIR CIRCULATION, QUALITY AND TEMPERATURE
Your bedroom should be cool rather than too warm – lower temperatures tell your body it’s time to sleep. Leave the window open a crack to let fresh air in and air circulation. Or have a ceiling fan on low. The fan will also create low level white noise which is conducive to sleep and it’s much better for you than air conditioning. Plants are an effective (and on trend!) way to improve the quality of air in your bedroom, or you could consider an air filter or air purifier.
2 / LIMIT LIGHT
We all know that darkness is an important factor in getting to sleep and staying asleep. This includes eliminating clocks with lit displays and LEDs on electronics. Make sure you have good curtains and blinds to block out any outside light, and have dimmer switches on the bedroom lights. Your bedroom should be dark at night, but equally important is that it’s light and bright during the day.
3 / DECLUTTER
A lot of us find it hard to switch off at night and go to sleep. Having clutter in your bedroom is not going to help! Keep your space clean and clear of piles of clothes, books and things that don’t belong in the bedroom like a TV, computers, exercise equipment and too much visual stimulus.
4 / RELAXING COLOURS
Cool neutrals and soft pastels are a good choice for the bedroom because they’re relaxing colours. Designing your bedroom for a better night’s sleep is all about calming your nervous system. It goes without saying that the bedroom isn’t the best room to paint bright red or use clashing colours. Think in terms of tone on tone.
5 / CALM THE SENSES
Don’t neglect any of your senses when you’re working towards a better night’s sleep. Soft furnishings and floor coverings can help absorb noise and as mentioned previously a fan on low speed will not only cool your body but it will also produce low level white noise which aids sleep. Lavender is known for being soothing and promoting relaxation. A drop of lavender essential oil on the light bulb of a lamp or on your pillow will help you relax. Importantly for deep relaxation your skin and body should be surrounded by softness and support. Layer your bedding and choose natural fabrics that are soft to touch. Which leads to the most important factor in a good night’s sleep – your bed.
6 / IT’S ALL ABOUT YOUR BED
As obvious as it sounds your mattress and pillow are the most important things to get right. It’s amazing though how many people put up with an old or ill-considered mattress that is having a negative impact on their sleep, wellbeing and health. Given the amount of time we spend in bed it’s critical to invest in a good quality mattress and pillow that are appropriate to our bodies, sleeping habits and needs.
Article source: We-Are-Scout