Having a good night's sleep is incredibly useful for your health. After all, those that get poor sleep can more easily gain weight and are more susceptible to heart disease and stroke.
Despite having this knowledge, the current work patterns are interfering with the natural sleep patterns.
On top of that, your poorly set bedroom could be the reason you wake up tired and appear sleep deprived all day. Today, you will learn about how you can optimize your bedroom in a way that will promote better sleep. Regardless of your sleep hours (within reason), if you take the following steps, you will reap maximum benefits.
Use the Right Bedding
Choose comfortable fabrics like cotton, silk, and linen in place of synthetic ones for they trap in moisture and make you uncomfortable. Besides, choose thicker or thinner materials depending on the seasons, especially if you live in areas where summer and winter are very distinct. There are several brands selling bedding, but there is a need to invest, particularly in quality bed sheets that are snugly and fit well for maximum comfort. If you are allergic to mold and dust, use allergen-proof bed covers and wash your bedding regularly to keep away allergens, dust, and bad smells, thus quality sleep.
Invest In a Comfortable Mattress
A mattress should be replaced after six years. If a mattress stays longer than this period, it is likely to form deep impressions that cause pain. If you wake up with aches all over your body, it is time to swap the mattress. Also, remember to choose one that best suits your needs. If you snore and it disturbs your sleep, invest in the adjustable mattress that will detect the snore and change to a position that you stop snoring. Also, some mattresses identify body parts that are under much pressure where the mattress can shrink or expand to relieve the body of the stress hence good sleep.
Noise can come from a party in the neighborhood, a snoring partner, or teenage kids watching TV. Noise at night can make it difficult for you to fall asleep, or it can wake you up, cutting short your rest. Although you can control some, you can deal with that which you can't control by using earplugs. Earplugs will block any sound, and it will make it easy to fall asleep. Also, having a white noise will help blur background noise, and you will easily doze off and sleep through to your clock.
Clean the Clutter
Items like office files and dirty clothes are part of what composes clutter. If you make the bedroom your office, you are unlikely to sleep because it makes you worrisome of the incomplete tasks awaiting your day tomorrow. Although a TV is good, watching it before bed can distract you from sleeping once you indulge yourself in an engaging program. Keep dirty laundry away from your bedroom. A messy room induces stress, which again leads to no sleep. Arrange the furniture in the bedroom so that you do not stumble over stuff if an urge like wanting to use the bathroom wakes you up.
Keep the Room Dark
Light at the hour of sleep is a huge mistake. Phones, televisions, and even digital clocks can light up a room and interrupt sleep. One solution to this is leaving your phone in another place or have it completely off or locked in a side drawer. Secondly, having armoires can help cover televisions and computers. Also, remember to switch off the bulbs in the corridor and those within the room to create maximum darkness that will promote sleep. Do not forget to invest in heavy blinds and curtains that will eliminate the outside light from getting into the bedroom.
Paint Your Room
The color of your bedroom influences how fast you fall asleep. Painting your walls in blue, yellow, and green colors helps you fall asleep quickly. The color purple stimulates creativity, while a color like brown is associated with depression. These are the last attributes you might want to experience while trying to catch some sleep. If you cannot meet up the cost or do not have time to paint the room, buy a purple, blue, green, or yellow wallpaper and fix it nicely on your bedroom walls. Apart from the walls, you can have the cool colors on the pillows and other bedding.
The Bed Position
Maybe it did not occur to you, but the best bed position is having it far from the door as possible. Having the bed far from the door minimizes light and noise. The bed should also be away from the window to prevent outside light from entering the bedroom while you are asleep. The path to your bed should be all clear from obstructions like chairs or desks. This ensures a smooth transition from the bed to the bathroom without tripping over and hurting yourself, ruining your day.
Having an Alarm
Without an alarm, it is natural to oversleep, especially if the events of the previous day drained your energy. A good alarm clock will not only help you stay on the society's time, but it will also help normalize your sleep schedules. Keeping regular sleep schedules by waking up around the same time each day will help regulate the internal clock. Thus, having a consistent waking time can help normalize your sleep patterns giving you better sleep. Investing in a good alarm clock will provide you with peace of mind because the thoughts of waking up late will not be a bother, leading to better sleep.
Cool of Your Room
Warmer temperatures affect the quality of sleep. As you prepare to fall asleep, the body temperature also drops. Thus, your goal should be to promote the ideal cold temperatures that promote better sleep. If the temperatures are too warm, invest in a quiet ceiling fan or have a thermostat to cool or warm the bedroom according. The ideal bedroom temperatures range between 60-67 degrees Celsius. You can also invest in cooling mattress pads and lighter bedding.