Have you ever woken up in the morning and realized you’re still tired? Or perhaps you pass out in bed every night only to wake up with a sore back the following day. You know something has to change, but where do you start? That’s where this article comes in! We will show how simple changes to your bedroom can make all the difference in getting better sleep at night. So let’s get started!
Declutter and Organize
One of the most important things you can do to create a restful bedroom is to declutter and organize your space. Clutter can be a significant distraction in any room, but it’s incredibly distracting when trying to fall asleep. It’s hard enough for your brain to shut down when it’s time for bed, so removing unnecessary objects from your bedroom will help you relax more quickly and get into a good sleep pattern.
Decluttering can have other benefits, too. Reports show that decluttering can help improve physical health, sharpen focus, increase productivity, and relieve anxiety. All these benefits can help you with improving your lifestyle.
You can start by clearing off surfaces like your nightstand or dresser top. You don’t need all those books and magazines lying around anyway! Then move on to other areas, clear out drawers so they aren’t overflowing with clothes, sort through storage boxes under the bed, and take everything out of closets. Once everything has been sorted and put away correctly, it’ll be easier to know where things are when needed.
Choose Soothing Colors
Have you ever heard of color psychology? If not, it’s time to get acquainted with the term. In the simplest form, different colors can have different psychological impacts on your mind. Colors are essential sensory stimuli for the brain. It is because 80% of a human’s sensory impressions arise from the visual system. Here are some tips to help you:
- Choose soothing colors. Use color to create a relaxing environment, and choose restful and peaceful colors.
- Choose natural and organic colors. If you want to create a calming bedroom setting, it’s best to stick with earth tones like browns, greens, or blues. They’ll make you feel like you’re sleeping in nature instead of an urban cityscape!
- Avoid bright reds or yellows. Brightly colored walls can be overwhelming if they’re too close up against your face when sleeping at night. Try using darker hues instead!
Invest in a Quality Mattress
Your body spends about one-third of its life in bed, so you must invest in quality bedding that supports your body while sleeping. A survey revealed that 92% of people feel that a good mattress is required for quality sleep.
There are many factors to consider when buying a new mattress, but here are some things to keep in mind:
- Look for high-density foam or latex mattresses that provide support without being too firm or soft. Test out different models before deciding on one. You’ll want something comfortable enough for you but also helps keep your spine aligned as you sleep at night.
- Investing in pillows made from natural materials like cotton or silk is another way to ensure proper neck and shoulder support throughout the night.
Choosing the best mattress can be overwhelming as many factors must be considered. According to Mattress Verdict, you should consider factors like:
- Sleep position
- Quality
- Pressure relief
- Company policies
- Back pain relief
- Construction materials
- Sleeping style
- Values, etc.
The website also states that you must first understand your priorities to find the right mattress. For instance, determining whether you better support or improve motion isolation for co-sleeping is vital for making the right decision.
Once you have assessed your needs, you can go through resources on the best mattresses. Such resources can give you a narrowed-down list of some of the most preferred and best-rated mattresses. However, you should also conduct independent research to find a mattress that fulfills your requirements.
Soft Bedding and Linens
The softness of your bedding can make or break a good night’s sleep. If you have harsh, scratchy sheets or uncomfortable pillows, it’s time to upgrade! You want something that feels like heaven on your skin when you lay down at night, and no one wants to wake up with red marks from their pillowcases after tossing and turning all night.
Additionally, pillows are one of those things that people often ignore when they’re shopping for new furniture pieces. However, they’re super important because they provide support during sleep cycles, especially if you suffer from back pain or neck discomfort due to poor posture habits while sleeping.
A good way around this issue is by investing in multiple types of pillows so there’s always something available whenever needed. Try using one firm option at night when lying flat and another softer option for naps during daytime hours.
Control Light and Noise
The light and noise in your bedroom can significantly impact your sleep quality. For instance, white noise can help people sleep 38% faster. White noise is a random signal that contains equal energy at all frequencies in the audible range. In other words, it is a sound with a consistent and constant energy level across all frequencies. This can help with better sleep.
You can also turn off the lights. The room must be dark to make your bedroom a place to relax and sleep. You don’t need to turn off all the lights, just dim them or use a sleep mask if needed.
Introduce Aromatherapy
Aromatherapy is the practice of using scented oils to enhance moods and promote relaxation. Essential oils are extracted from plants, flowers, leaves, and other parts of plants by distillation or expression. They can be used in a diffuser or mixed with water for an aromatherapy bath that will leave you feeling refreshed and ready for sleep.
Try lighting a scented candle before bedtime if you want something more immediate. You can also use room sprays or even pillows made with natural ingredients like lavender essential oil!
If all those ideas sound too complicated, but you still want something relaxing during the day, try using body wash instead of soap. It contains moisturizers that help keep your skin soft and hydrated throughout the day. This will ensure that when nighttime rolls around, there won’t be any dry patches on your face causing discomfort while trying to rest peacefully at night time.
Incorporate Gentle Lighting
A soft, warm light is an essential part of a relaxing bedroom. If you’re using a lamp to create this effect, opt for one with a dimmer switch or low-wattage bulb. If you don’t have access to either of those options, try placing a thin cloth over your existing lampshade and taping it to block out some of the light coming from above.
The same goes for nightlights: they should provide just enough illumination without being too bright or harsh on your eyes as they adjust from darkness into wakefulness during sleep. The same goes for using eye masks. They should not be so heavy or thick that they block out all light but still allow enough through so as not to disturb Rapid Eye Movement (REM) cycles when you start dreaming soon after falling asleep.
Keep Technology at Bay
When it comes to technology, there are two things that you need to keep in mind. The first thing is to use technology to help you relax and sleep. Don’t use technology as a distraction that keeps you awake and stressed. Instead, use it to help you sleep and rest.
For instance, you can program your smart lights to dim, your smart thermostat to adjust the temperature gradually, and your smart speaker to play soothing sounds or gentle music at a specific time each night.
Second, you can use technology after 8 pm, but no later than 10 pm. This will help ensure that the light from screens doesn’t affect your circadian rhythm, which is regulated by your internal clocks and controlled by light exposure during the day versus darkness at night. Humans have an in-built clock called the suprachiasmatic nucleus, which contains about 20,000 nerve cells and receives direct input from the eyes. This clock is the natural clock that governs wake and sleep cycles.
The blue light emitted from electronic devices can disrupt this process by tricking the brain into thinking it’s still daytime even though it isn’t. Since melatonin production is suppressed when exposed to bright lights at night, this can make falling asleep difficult!
Conclusion
Transforming your bedroom into an oasis of sleep is attainable and essential for improving your overall well-being. By implementing the eight tips in this article, you can create a tranquil and inviting environment that promotes relaxation, reduces stress, and enhances the quality of your sleep.
Remember to focus on decluttering, incorporating soothing colors and lighting, investing in comfortable bedding, managing noise and temperature levels, and adopting relaxation techniques to unwind before bedtime.
