You probably know the tried-and-true advice for improving your sleep quality: stick to a schedule, eat right at night, avoid caffeine and nicotine, relax before bedtime. All these are effective in helping you get a good night’s sleep, but only to a point – because your bedroom environment could be the cause of your insomnia.
The bedroom is a sleep sanctuary. It should, therefore, be the most personal space in the home. It needs to be conducive to comfort and relaxation. To make your bedroom sleep-friendly, we’ve compiled five tips on how to design the space into a sanctuary for blissful sleep.
Keep Your Colors Cool
The colours you choose to paint or decorate your bedroom have a profound effect on your sleep. Bright, vibrant colours affect you physically by increasing your blood pressure, body temperature, and heart rate. Cool colours like greens, greys, muted blue, brown and pastel are calm and soothing and can help promote sleep.
Try to use bright colours in busy spaces such as the kitchen and living room and warm colours for restful spaces like the bedroom.
Since the bedroom is a place where you unwind at the end of the day, it makes sense to install a carpet if you’re looking to create a warm and cosy retreat. However, if your bedroom is constantly frequented by kids and/or pets, you might want to skip installing a carpet and try other flooring options instead.
Carpets are highly retentive – they catch and hold particulates like dust, dirt, debris and even mould spores if not cleaned regularly. Dirty carpets can affect indoor air quality interfering in your sleep quality and even causing allergies and respiratory problems. If you insist on installing a carpet in your bedroom, go for a high pile carpet.
Use Bedding Made of Cotton to help get a good night’s sleep.
Another great way to design your bedroom in a way that it invites sleep is to go for high-quality cotton bed linen. Cotton is breathable and promotes airflow – it will absorb heat produced by your body throughout the night. Cotton bedding will keep you cool and dry in the summer as well as keep you warm throughout winter.
Also, be sure to choose a mattress and pillows that are comfortable for you. Although your decision will be based on your personal preference, don’t choose a mattress that’s too soft, hard or lumpy as the discomfort will keep you up all night. There are various types of mattresses such as airbeds, waterbeds, pillow, adjustable, foam, and innerspring, all of which guarantee comfort and sound slumber. These include mattresses designed for people with sleep problems that are caused by underlying medical problems such as osteoarthritis and fibromyalgia. You can find more on mattress for fibromyalgia here.
Tuck Away Mirrors
Don’t hang mirrors in the bedroom. Mirrors reflect light and bring activity into space. This makes them great for long dark hallways or near your entryway and not in the bedroom.
Use Air Fresheners Instead of Essential Oils
Research shows that aromatherapy can help promote sleep. Surrounding yourself with scents you like can decrease your blood pressure, heart rate, improve your mood and help you relax during bedtime to get a good night’s sleep. While air fresheners may seem a great option, they are not recommended especially for people with sensitivities and perfume allergies.
Incorporating any of these tips in your bedroom’s design will help you create an ideal space for relaxation and hopefully a good night’s sleep.