Like most of us, if you crave a good night's rest after a long hectic day, but lie in your bedroom wide awake counting sheep, your bedroom environment or overall decor might be the culprit.
According to a study conducted by National Sleep Foundation, almost half of all Americans get insufficient sleep, suffering from daytime drowsiness between three to seven days per week.
The latest sleep science supports that adults need at least seven to nine hours of good night's rest to stay healthy and productive in their waking hours.
While there can be many factors, like your hectic lifestyle, increased stress, anxiety in your daily life, and poor sleeping habits that can cause sleep issues, taking care of your bedroom environment can prepare you for a night of restful sleep.
Tips to Make Your Bedroom More Conducive to Sleep
While your bedroom decor will depend on your individual taste and preferences, you can consider the following tips to create the proper ambiance in your bedroom to improve your sleep quality.
1. Invest in a High-Quality Bed
Your bed is the most important thing in your bedroom, as it provides you the comfort and relaxation necessary to drift into a good night's sleep. To fall asleep quickly, and have a good night's rest, you must ensure your bed is in a proper position, and is of premium quality.
2. Get a Comfortable Mattress
To improve your sleep routine, and get better sleep throughout the night, you need to invest in a premium mattress and pillow from a top-notch brand, like PlushBeds.
Unlike mattresses made from synthetic materials, mattresses from natural, organic materials like latex are built using sustainable practices that do not trap heat, keeping your body temperature cool, and helping you fall asleep naturally. If you are a hot sleeper, getting mattresses made from breathable fabric can help you sleep better throughout the night.
The mattresses, like The Botanical Bliss by PlushBeds, are made in the USA, and built using natural latex, cotton, and wool, certified for their purity and high standards.
Choose your mattress based on your sleeping position to make your bed comfortable for a good night's rest. For instance,
- Using a medium-firm mattress made from natural latex or memory foam can provide you the support and comfort you desire if you tend to sleep on your back.
- For side sleepers, invest in medium or medium-firm memory foam mattresses that keep your spine correctly aligned to your shoulders while you drift into a restful night’s sleep.
- For stomach sleepers, a hybrid or a memory foam mattress can help you fall asleep effortlessly.
If you are unsure about what mattress would give you a good night's rest, you can try the mattress quiz to make a more informed decision.
3. Use a Soothing Pillow
After a mattress, a pillow is something you cannot ignore, if you want to improve your sleep routine in your bed.
To get a good sleep, you need pillows made from soft, natural cotton, or other breathable materials that provide comfort and support to your head, neck, and shoulders, and prevent neck pain.
You can choose from organic latex pillows, shredded memory foam pillows, or those made from down alternatives to get the one that can improve your sleep quality.
While back sleepers need thinner pillows with adequate neck support, side sleepers would find firm pillows to be more comfortable. Stomach sleepers can use thin or no pillows to get a restful sleep.
Like the rest of the bedding, Pillows must be washed and vacuumed regularly to reduce allergens and bacteria, and get a good night's rest.
4. Use Good Quality Linens
To get better sleep in a comfortable bed, choose to invest in premium quality linen to adorn your bed. If you sleep hot, you can get sheets in crisp organic cotton to keep you cool and comfortable. If you sleep cold, you can get bed sheets in brushed microfiber.
No matter what the thread count is, getting cozy, comfortable sheets that feel soft to touch will improve your sleep quality to a great degree.
Here are some other tips to improve your bed to get a comfortable sleep routine.
- Purchase a new mattress that provides you the firmness, supports your body weight, and provides relief to the pressure points.
- If you are a hot sleeper, get a mattress made from organic natural materials to lower your skin temperature as you sleep. You can also sleep naked to improve air circulation around your body, helping you sleep better.
- Wash your bedding weekly, and clean your mattress regularly, to improve your bedroom hygiene.
- Dispose of your old, lumpy mattress, and get new mattresses to cushion and support your body weight, effectively improving your sleep routine.
- Make sure not to put your work desk in your bedroom, and use your bedroom only for sleep and sex to enjoy a stress-free life.
5. Maintain Correct Bed Position
To have a good night's rest, your bed must be located away from the source of intense light or sound. Sleeping in dim lights can improve your sleep-wake cycle, and allow you to fall asleep naturally. The best bed position is where you have enough space to exit comfortably from either side.
Adjusting your sleeping position will help release stress and anxious feelings, allowing free energy to flow throughout the room.
6. Dim the Lights
The intensity of light in your bedroom’s sleep environment can affect your body's circadian rhythm, which determines your body's sleep-wake cycle. To maintain a healthy circadian rhythm, and avoid sleep issues, dim the lights on your bedside lamp when you are getting ready for bed.
Having digital alarm clocks near your bed can distract you from getting a restful sleep routine.
If you have an alarm clock on your bedside table, turn it around while getting ready for bed, to avoid getting distracted by its light.
7. Get Blackout Curtains
If your bedroom receives lots of natural light from outside windows, getting blackout curtains can block the sun's rays, helping you in falling asleep naturally. Where you cannot control your room light by using a blackout curtain, you can cover your eyes with a sleep mask to get better sleep.
8. Avoid Blue Light
Another way you can control your room light is by avoiding using electronic devices near your bed. Watching TV, or using your smart phone or tablets, even just for a few minutes before bed, can increase exposure to the harsh blue rays.
Regular exposure to blue lights before bed can disrupt your circadian rhythm, or biological clock, and create sleep problems at night. Blue lights from computers and mobile devices also suppress melatonin, a hormone responsible for regulating your sleep routine, causing sleep issues.
9. Keep the Sound Low
Loud, distracting sounds can be one of the reasons why you can suffer from sleep problems. While ideally, your bedroom walls need to be soundproof to block out the sounds from the outside, you can make your room quieter by using heavy curtains and white noise machines.
If you cannot control distracting sounds from outside, disrupting your sleep routine, you can invest in a white noise machine to drown the sound out. Make your bedroom sleep environment relaxing and comfortable by playing some soft, soothing music that helps you get better sleep.
10. Keep your Bedroom Smelling Pleasant
To have a good night's sleep, make your bedroom smell pleasant by spraying some essential oils around your bed before going to sleep. When used before bedtime, sleep products like essential oils can reduce your anxious feelings, and improve your mental health.
To get a relaxing bedroom environment, use aromas of lavender oil. Lavender oils have the power to soothe and calm your nerves, and reduce blood pressure and skin temperature, helping you to sleep comfortably. On the other hand, certain scents, like lemon and peppermint, may activate your senses, and make it difficult for you to fall asleep.
11. Maintain Optimum Temperature
To enjoy quality sleep, you must set your bedroom temperature around 65 degrees F, according to the Sleep Foundation. Sleep experts advise keeping the sleeping area to an optimum temperature to avoid sleep issues. Maintain a cooler room to improve your overall sleep routine.
To reduce your skin temperature, soak in some lukewarm water before going to bed to fall asleep faster.
12. Maintain Optimum Air Quality
Sleep experts claim that improving indoor air quality by proper ventilation can improve your sleep quality to a greater degree. To have a well-ventilated bedroom, you can open your windows, even if for a few minutes in a day, to let in some fresh air.
Also, investing in an air purifier will ensure that you inhale air that is good for your body to get a good night’s sleep. You can naturally purify indoor air by getting indoor plants in your bedroom.
Having indoor plants near your bed can calm your energy, improving your mental health, while purifying the air you breathe.
13. Add Soothing Colors for Your Ideal Bedroom
The color of your bedroom wall can play a significant role in improving your sleep quality. Soothing colors can reduce your blood pressure, and calm your nerve and anxious feelings, while improving your mental health.
To have a comfortable bed routine, paint your bedroom walls in soothing, calm colors like blues and greens. Purple bedroom walls, on the other hand, can excite your senses, disrupting your sleep routine.
14. Use Your Bedroom Only for Sleep and Intimacy
Make your bedroom your private space for relaxation, comfort, and intimacy. Keep work and all distractions out of your bedroom to create a calming, stress-free atmosphere that can improve your mental well-being.
15. Keep Your Bedroom Clutter-Free
A messy bedroom filled with clutter can make you feel stressed, increasing your blood pressure while disrupting sleep. To get better sleep, remove all unnecessary items that add clutter to your comfortable space.
To make your bedroom comfortable, start cleaning off the surfaces closest to your bed, like your bedside table. Use minimum furniture, and keep your electronic devices out of your bedroom to improve your sleep habits.
16. Improve Your Bedroom Decor
Your bedroom is your oasis against the stressful external world. Make sure that your bedroom decor matches your tastes to soothe your stress and anxious feelings, and improve your mental health while helping you have a good night's rest.
Here are some steps you can take to use bedroom decor to improve your home environment:
Introduce Greenery in Your Space
Getting a few potted plants for your bedroom can calm your stress, and improve your mental health. Also, it will help to purify your indoor air, making your bedroom well ventilated. If adding plants is not your thing, you can put up some nature pictures on your bedroom walls to have the same calming experience.
Use soothing pictures of waterfall and plants to create a natural effect in your bedroom that can also help you get more sleep.
Use Symmetry in Design
Adding symmetry to your bedroom decor will create a sense of uniformity that will help you de-stress from the demanding outside world. Make sure to use furniture made from similar materials and bedding that match one another to create a calming oasis for your senses.
Add Well-Placed Accents
While a bedroom should not have too much stuff to avoid the cluttered look, if bare bedroom walls are not your thing, you can add some well-placed accents that can brighten up the bedroom while making it look more attractive.
Adding an interesting collage of pictures, or well-placed artwork, can make you feel comfortable and cozy in your private space.
Rotate the Furniture
Monotonous furniture placements can make you feel stagnant, trapping stale energy in your bedroom space. To open up the energy field, and liven up your bedroom, rotate your furniture around the room to give a fresh look to your bed space.
Bring Out the Fan
While using an air conditioner can keep you cool at night, and help you get quality rest, you can bring out the fan to get the stagnant air moving around your bed. Further, using the fan can provide white noise that can drown out other unwelcome sound distractions from outside.
17. Some Other Tips
Other ways you can improve your sleep routine are as given below.
Keep Your Bedroom Clean
Regular cleaning, mopping, vacuuming, and dusting around your bed can keep the energy fresh while removing dirt, grime, and dust from your bedroom. Follow a regular cleaning routine to keep the energy moving in your bedroom and get more sleep.
Make Your Bed
The easiest way to improve your bedroom environment is by making your bed after you get up in the morning. Start your day afresh by folding your bed sheets and bedding, and making your bed neat to get a comfortable sleep at night.
Keep Your Pets Out
Pets, though adorable, can create havoc in your bedroom. Pet hair can cause breathing problems, while their movements at night can disrupt your comfortable bed routine. Make a separate bed for your fur babies, or let them rest in a different room to get your normal quota of sleep.
While designing your bedroom, make sure to bring balance and harmony while giving priority to comfort and coziness. Make your bedroom your safe place to get the best sleep that you truly deserve.
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