Getting a good night’s sleep is no walk in the park, as it may seem on paper. Many variables increase your chances of lack of ideal rest both at night and during the day. It all depends on your choice of lifestyle.
With the current living standards, it is not uncommon to see insomnia cases rising by the day, especially among Millennials. As opposed to any other category in the demography, Millennials record the leading causes of anxiety and stress, all of which share insomnia as the trigger and or cause.
The good news is that you can use simple and applicable tips and tricks to make your bedroom more sleep-friendly.
Tips for Making Your Bedroom Sleep-Friendly
Switch off Electronic Devices
Electronics have a way of keeping you glued to the screen for far longer than you might have anticipated. When watching, say Netflix, for example, one more episode could make you stay up and lose more sleep with each passing second. The idea here is to get rid of all sources of sleep disturbance before you finally get to bed.
It is essential to listen to some drifty, slow, and calming music before bed and remember that the blue, red, or green light from the electronic devices will cause you insomnia.
Your room can be more accommodating to sleep and better rest if you think about the box.
Rid Dust Spots
There is that place in your bedroom where you find it hard, if not impossible, to access. When time goes by, the dust accumulates around that spot, compromising your room’s circulation of air.
Whenever you clean, do not forget to access areas that are beyond your sight or reach. You can use a vacuum cleaner to access hard areas and cover cleaning portions faster than manual work does for you.
The benefit of getting rid of all dust spots in your house is that sleep is not the only positive outcome. You will breathe better, cough less, and decrease your susceptibility to airborne diseases.
Brighten Wall Colors
There is power in colors. Even when you dress, colors have a way of defining how you feel, interact with others, and share your energy with the world. You can consider coloring your room the brightest of all colors.
This way, you can calm your nerves whenever you feel frustrated. During the day, you go through several incidences that could cause you to lack sleep at night. It could worsen in a dark room, few lights, and limited circulation of air.
Positively, when you share good vibes with the world, you can be sure that you will receive good vibes in return. Brighten your room, and the reflection will be seen in the improvement of your life.
Buy a New Comfortable Mattress
There are different types of mattresses considering there are several mattress stores that have different types of mattresses. And every owner is going to push you into purchasing any mattress so long as there is a commission on their end. The truth behind purchasing a comfortable mattress is that you are allowed to try in your home for at least 30 days.
First and foremost, while planning to get a new mattress to find a store that specializes in mattresses only. Second, choose a mattress that you and your partner think will be the comfiest and ensure that it has a legit guarantee. Additionally, choose a mattress that allows you to sink deep but naturally because it gives you a good night’s sleep.
Reduce the Temperature of Your Bedroom
Chilling before bed is essential because it helps your body in adjusting to sleep mode. Moreover, experts advise people to lower the bedroom temperature to 68 degrees Fahrenheit to get the best sleep.
Most people tend to sleep while dressed heavily; for example, the children a chill temperature will reduce their sweating. Additionally, a slight drop in body temperature also helps convince the body to relax without staying up for so long, just cuddled up in bed.
Practice Aromatherapy
To create a pleasant sleeping environment, you need to involve relaxing and appealing scents in your bedroom. Your bedroom should be the most comfortable place because most people call their day off and start their day. It means that it should always have a fantastic smell at any given time of day.
Amazing scents such as lavender, vanilla, and chamomile help calm you down and lure you to a sound sleep. However, if you not a fan of such scents, you can at least try to have a rapid spritz of your desired scent on your sheets or pillows just before bed.
Take Advantage of Soothing Music
Music is not just for entertainment. According to science, soothing music has a positive effect on the nervous system, which makes your body relax and ready for sleep. This is the reason psychiatrists recommend listening to soothing music as a therapy for alleviating symptoms associated with mental disorders.
Medical reports show that older adults sleep better and faster when they listen to peaceful music during bedtime. This is because soothing music slows your heart rate and blood pressure, thereby inducing muscle relaxation effects in your body. Classical music would be a great idea. You can also listen to instrumentals or audio-format books.
Change Your Sheets Often
If you experience difficulties with sleep, ask yourself this question; how often do you change your sheets? At times, cleaning your sheets often may seem like a nuisance. Research from the Harvard Medical School reveals that cleaning your linen regularly has a positive impact on your sleeping habits.
Using your bedding for too long distracts your sleep because, over time, dirt begins to build upon your sleeping material. Dirt can come from your hair, pet dander, dust, and food droplets, to mention a few. Such allergens linger in your bedding, and the worst part is that they are too tiny to see with naked eyes.
Therefore, they can cause congestion in your breathing system, thus interfering with your sleep. Others have chemicals that cause allergic reactions, such as itching. Keep changing your sheets at least every two weeks, though a weekly change would be more beneficial.
Avoid the Night Lights
It is tempting to use romantic-themed lights in your bedroom. Well, such lights are amazing, especially if you want to improve your mood. However, they are likely to distract your sleep because any light can trick the brain into thinking it is daytime.
Consider keeping your room dark during bedtime so that your brain can send the right sleep signals. According to Charles J. Bae, a neurologist at the Cleveland Clinic, the human body is programmed to produce sleep hormones when it is dark. Typically, any light during bedtime inhibits adequate production of melatonin, which is a hormone that promotes sleep.
When melatonin sends signals to the brain, the body muscles begin to relax, the body temperature drops, and the feelings of drowsiness begin to escalate. Therefore, the lights in your room during bedtime interfere with the body’s natural sleep clock, thus distracting the sleep-wake cycles.
Keep Your Bedroom Clean
There are several reasons a clean room improves your mental health. First, a clean room clears your thoughts. The idea behind this is, you are less likely to stumble upon stuff when going to bed. Suppose your room is stuffy or disorganized, you will keep thinking about when to clean or keep your stuff organized. That way, you impose negative effects on your brain because, typically, you are under constant stress.
Also, waking up to a clean room is peaceful. More so, a clean sleeping environment enhances a positive attitude in the morning and the rest of the day, which means you will be coming back to a good sleep the next night. Another benefit of cleaning your bedroom is the improved air condition. It would be best if you vacuum your room often to get rid of dust mites and allergens that congest your respiratory system.
Choose the Right Bedding
You ought to use bedding that cause no irritant effects. Bedroom pillows should have the right texture and adequate support for your neck. You do not want to experience neck pain because this will interfere with your sleep.
Also, psychologists recommend that you should use 100% smooth cotton-linen because it is non-irritating to your skin. Besides, soft cotton linen absorbs sweat at night, thus helping your body cool. Remember to select the right bedding according to the season. During the cold days, go for heavy and comfortable duvets.
When the season is hot, use lighter bedding to avoid too much sweat at night. Furthermore, consider purchasing bright-colored linen to improve your mood. Psychologists suggest that you buy bedding with your favorite colors. Apart from that, white-colored bedding sets are fantastic as they signify luxury and class.
The bedroom environment has a significant impact on your sleeping patterns. Sleep disorder may be a sign of health complications. However, at times, all you need to do is make your bedroom a little heaven. First, begin by cleaning your room and bedding. After that, follow the other guidelines mentioned in this article and have your way to improved and peaceful sleeping patterns.
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