Do you feel the need to improve your sleep environment? There is a reason that the bedroom is scheduled as a sleeping environment. By having it well organized to bring out an aura of rest, calm and sleep are what a sleep environment should portray. The way your bedroom looks like could trigger some of your sleep problems. Such as insomnia, snoring among other sleep issues. Thence, it is important that the ambiance, lighting, colors and other factors get considered as you plan to fix your bedroom for better sleep hygiene. Here are seven tips that will help improve your sleep environment.
- Invest in a new bed and mattress
Investing in a firm and high-quality city mattress is the best way to start when improving your sleep environment. Consider one that will serve you for long with a good quality bed as well. One with a trial option is best to test it out. The aim of getting a good mattress is not only for beauty purposes but to get one that you can sleep soundly on. This mattress should not cause you any unnecessary aches and pains in the morning. Plus, it should offer comfort to you and your partner to enable you to get into deep natural sleep. choose a firm bed with a beautiful headboard that makes your room look attractive. Since the bed is a centerpiece of the bedroom space.
- Have the right bedding
Once you invest in a quality bed and mattress. Choosing the right beddings is as important when you aim to improve your sleep environment. The best fabrics are silky sheets in a soothing color. However, consider the temperatures where you live. Thus you can add a hypoallergenic down comforter, duvet cover and several pillows. Pillows help to position yourself in various ways that aid comfort. One for your head, back and a full body pillow for pregnant women or when your partner is away. No matter how many pillows you want to add as part of your beddings. Remember too much of them could disrupt your sleep.
- Sort out the night lights
Depending on where your bedroom is, you can choose to prevent light from coming in at night. Many people love sleeping in dark rooms and it is advised by the sleep specialist as well. However, some lights like a full moon, street lights are some that you have to shut them out. Thus, shut the drapes at night to prevent them from waking you up in the middle of the night. Other lights that are around the bedroom and inhibit sleep are a mobile phone, television and clock lights. All this and others that have any form of light display affect the brain and can signal it to wake up.
- Check the scents
A good sleep environment should have scents that are soothing and calming to help with sleep. For instance, lavender oil in a diffuser will help you sleep faster. Some by spraying lavender water to the beddings help calm them to sleep. Plus, eucalyptus oils help with nasal blockage and to stop snoring. As you do your bedroom makeover consider the scents and keep off dirty clothes especially socks away from this room. Ensure your room is clean and dusted with enough exposure to sunlight too and with windows for proper aeration. This will keep your bedroom full of fresh air unless you add necessary oils that you prefer to aid in sleep.
- Avoid the clock
It is important to ignore the clock that you have in your room. This will prevent any temptation to checking the time when your eyes open slightly at night. Since it causes you to get anxious for you can tell the time left for you to wake up. Allow the clock to face away from you in a way you cannot see it. To help you sleep through the night especially if it has any light too. Those who sleep with mobile phones are also in a position to jot away from sleep as they can confirm time. Plus, they are easily disrupted in case it rings, vibrates or gets a notification.
- Make sleep a priority
To have an effective sleep environment is all about putting your needs first. Nurture yourself to some good rest and ensure that you get enough sleep. By doing this you make sleep a priority by keeping off any sleep disruptions. This is possible through a good sleep environment to get comfortable quality and quantity sleep. Hence if you sleep with your pet or toddlers and they keep you awake most of the night. This disrupts your sleep and eventually, it will affect your health and happiness. Have the pets and children sleep in separate rooms to ensure they also sleep well. A snoring partner is best if they get treatment to ensure that you get to sleep.
- Create a chill environment
The bedroom environment is best if you can have it at the right temperatures. Some of the best ways to ensure you have a chill room is lowering your room temperature before bed. By doing this your body gets signaled it is time to sleep. Another way to attain a low temperature is having a bath to help cool your body. Optionally, have a place to put your yoga mat for relaxing exercises and meditation purposes or to just read a book. All these are calming activities that you can create space for and make your bed purely for sleeping.
In summary, the sleep environment is an important place to ensure you get good sleep. Depending with various rituals and cultural norms from where you come from. The sleep environment is affected by various things. As much as you can dictate the way you sleep, with warm pajamas, naked, with or without socks. The bedroom is best if it is adjusted in a way that rouses you from sleep the least. To help you rest and recover from a long day.