Insomnia is a major problem and some of the causes lie right there in our bedroom, from the always switched-on phones and TV screens, clutter, to an uncomfortable mattress. Redesigning can help turn your bedroom into a rest haven and improve your chances of getting a good night sleep.
How to Give Your Bedroom a Better-Sleep Makeover
- Remove all clutters
Too many clutter in your bedroom can lead to anxiety and uneasiness. The bedroom should only serve a sleeping area and nothing more. Having your bedroom serve another purpose –office, gym or playroom – can cause distractions and keep your mind active when it actually supposed to be at rest. Remove the desk, gym equipment, computer and most especially the television from the bedroom. Also, ensure your bedroom is neat and it’s in the proper order to avoid tripping over clutter.
- Get a good mattress
Your mattress has to be really comfortable for you to get a good night sleep. If it’s too soft, hard, or too lumpy, you will be up all night trying to get a comfortable spot. If you are also going through the same experience with your pillow, it’s high time you obtain a new one. Getting a new mattress might not be that easy, due to different available options, such as pillow, foam, innerspring, adjustable, waterbeds, and airbeds. The choice of mattress all boils down to your personal preference. To determine when you need to get a new mattress and how to go about obtaining one, you check out the Better Sleep Council guidelines.
- Opt for Warm, Dimmable Lights
Lighting condition is one of the important things to consider when designing the perfect bedroom for sleep. The activities of the brain are based on lighting conditions; bright white and blue-tinted lights signify daytime and time to work, low-warm lights signifies bedtime to the brain.
Ensure to keep your bedroom in perfect darkness, which means night light or lamp light should be switched off, get thick dark curtains to eliminate outside lights such as traffic and street lights. Also, reduce screen time, if possible, remove your phone from the bedroom as it can distracting and disrupt your sleep.
- Keep the Temperature cool
Research has shown that the right temperature for your bedroom is between 60 to 68 degrees Fahrenheit. If your bedroom temperature is really higher or lower than that, it can send the wrong signal to your body which leads to insomnia. Sleeping naked or taking a hot bath before bed can help to maintain that temperature.
- Keep the bedroom quiet
Noise disturbances can have an effect on your sleep. The problem is not with the noise, but the inconsistency of the sounds like traffic noise, noisy neighbours, or dogs barking. Although the brain filter out noises it doesn’t detect as a threat, some are actually beyond its control. For those noises that don’t get filtered out, you should try sleeping with sound machines that produce soothing sounds and blocks out other disturbing sounds.
- Use of Aromatherapy
Research has shown that the way your bedroom smells can either promote or hinder your sleep. The use of aromatherapy can result in a relaxing and calming atmosphere that aids sleeping. The best scents are lavender and vanilla, and only use the lemon and peppermint scents in the morning to waken your senses.
- The Best Colors for Sleep
While you can experiment with different flashy colours in other areas of your house or paint them in your best colour, it is essential to avoid doing that to the bedroom, as it can cause insomnia. Instead, paint the bedroom in calm and soothing colours like blue (which is the most sleep inducing), green and yellow. Avoid using purple, grey and brown in the bedroom.