The bedroom should be a place only for sleep and intimacy. It should not be cluttered with important work documents, televisions or other tasks. Watching TV or scrolling through your phone before bed can stimulate the brain and make it harder to fall asleep.
Blackout curtains or a sleep mask can help to keep light from entering the sleeping space. This can also be a helpful tool for shift workers.
Light
It’s no secret that the quality of your sleep is closely related to the environment you spend your nights in. That’s why it’s essential to create a room that promotes a good night of rest. By optimizing everything from wall color to room temperature, you can turn your bedroom into the ideal sleeping environment that helps you fall asleep faster and stay asleep through the night.
Light has a significant impact on your circadian rhythm, the part of your sleep cycle that regulates sleep and wakefulness. To help you sleep better, the best thing is to keep your bedroom as dark as possible at bedtime. You can do this by using drapes, blackout curtains or even a sleep mask.
You can also try to reduce your exposure to blue light by avoiding screens at least an hour before you plan to go to sleep. Blue light can cause eye strain and prevent your body from producing the sleep-promoting hormone melatonin. It’s also a good idea to invest in energy-efficient LED bulbs, which emit less blue light.
Temperature
Studies have shown that your sleeping environment can dramatically impact the quality and duration of your sleep. This is because the color, light, and temperature of your bedroom can have a direct effect on how you feel while you are asleep. Luckily, there are several things you can do to create the perfect sleeping environment.
The first thing you can do is to make sure your bedroom is at a comfortable temperature. This is because your body’s temperature naturally dips in the evening to prepare for sleep, kicking off melatonin production. A room that is too warm or cold can interrupt this process and prevent you from getting a restful night’s sleep.
You should also try to reduce the amount of light that enters your bedroom. This can be done by using darkening window treatments, heavy curtains, or a sleep mask. Additionally, you should limit your exposure to blue light as this can keep you awake by shifting your circadian rhythm and suppressing the sleep-promoting hormone melatonin.
Lastly, you can try to create a sense of relaxation and peace in your bedroom by adding personal touches that make you feel at home. This can include displaying pictures of family and friends, a cozy throw blanket, or a decorative piece of art. You can also add an aromatherapy diffuser with a soothing lavender scent to help calm you down before bed.
Creating the perfect sleep environment may take some time, but it is worth it to get a good night’s sleep. By making a few simple changes to your bedroom, you can optimize your sleep space and start feeling better than ever. This Monday, make a commitment to improve your sleep environment by following these tips.
Noise
Anyone who’s ever been jolted out of sleep by a barking dog or an obnoxious neighbor knows the effect that noise can have on quality sleep. But it’s not just outside noises that can disturb sleep; even in-home distractions such as televisions, buzzing smartphones, and snoring partners can reduce the amount of time spent in deep, restorative REM sleep.
A lot of people choose to sleep with noise or music playing to help them fall asleep. Some people use white noise while others like more soothing sounds such as forest or rainfall sounds. What’s important is that the sound isn’t too loud or too disruptive.
Adding calming, soothing sounds to your sleep environment is a great way to help you relax, but the key is finding a balance that works for you. If you’re using a sound machine, be sure to minimize the volume and listen at a low level. The noise should be able to mask any environmental noise and help you fall asleep without disrupting your deeper sleep.
It’s also helpful to eliminate any sounds from your house that you can, such as a squeaky floorboard or the humming of your refrigerator. Investing in soundproofing materials for your bedroom can help keep unwanted noises from disturbing you while you sleep.
Lastly, try to set a routine for when you go to bed and wake up every day. Establishing a regular schedule can help you relax easier and increase the number of hours in your sleep. Avoiding light pollution is also important, which can be caused by street lights, home lighting, and brightly lit electronics such as laptops or tablets that emit blue light and alert notifications. Using dark curtains, room darkening window treatments, and an eye mask can help prevent this light pollution from keeping you awake.
Smell
You may not think of your bedroom as an area where smell is a factor, but the air quality in your sleeping space can affect how well you sleep. If the room smells of dust or smoke, it can cause irritation that will interfere with your ability to fall asleep and stay asleep. Using a reed diffuser with lavender or chamomile oil can add a pleasant scent to your sleep space that is also soothing and relaxing. Hungarian Pure Goose Down Pillow are one of the best pillows that you can use in order to have a good night’s rest.
Color can also have a significant effect on your sleep environment. Using cool colors such as grays, blues, and greens in your sleep space can help your mind to associate your bed with sleep. Avoid warmer colors such as purple, yellows, and pinks because they can be stimulating and make you feel awake.
The ideal sleep environment is one that provides the right temperature, no noise or light pollution, and a calm atmosphere that allows you to drift into a deep sleep. By taking some simple steps, you can create a space that will ensure you get the sleep you need to be productive and healthy throughout the day. If you have questions about creating the perfect sleep environment, contact us at any time! We are here to help you find a mattress and bedding that will provide the perfect foundation for your good night’s rest. We look forward to hearing from you!
Furniture
One of the easiest things you can do to create a comfortable sleep environment is to eliminate light from your bedroom. That means removing all unnecessary lights, turning off or covering up lamps that you’ll be using to read, and blocking out any outside light with curtains or blinds.
Ideally, your bedroom should be dark enough that you can’t even see the clock on your bedside table. Bright lighting tells your brain it’s time to wake up and can disrupt the natural sleep-wake cycle. It also suppresses the production of melatonin, which is important for getting restful sleep.
If you can’t get rid of all the lights in your room, try a room-darkening shade or heavy curtains to block out as much light as possible. Also consider a white noise machine or ear plugs to keep out unwanted sound that may disturb your sleep such as streetlights, neighbors, snoring partners or pets.
When it comes to bedding, it’s worth investing in a set of high-quality sheets. Different types of materials feel differently, so spend some time going through the options at your local department store to find out what kind of sheets are most comfortable to you. You might want to try something like cotton percale, which is cool and crisp in summer or smooth sateen in winter.
It’s also a good idea to make your bed as big and comfortable as you can, with plenty of space on each side. Having extra storage for clothes, books or blankets can help with this, too. Another important factor is decluttering. Clutter can be stressful, so it’s a good idea to go through all the items in your bedroom regularly and donate or toss anything you no longer need.
