Have you ever experienced those stretches of sleepless nights? If the answer to this question is yes, have you ever wondered why? Your physician cleared you of any sleeping disorder, but this still happens. If you find yourself consuming coffee more often due to sleepless nights, it is possible that your bedtime habits are off, and that includes the entire environment that you sleep in.
Home design expert Jonathan Scott quotes that “Nothing in your home will impact your life more than having a beautiful bedroom to sleep in, with an aesthetic that will help you recharge.” What this means is that laying the groundwork for the best sleeping room is just as vital as your sleeping habits itself when it comes to getting consistent sleep. The visual design, temperature, clutter, and even sound all sum up.
Let us look at some ways
A few simple tweaks could transform your personal room into an oasis of relaxing ambiance which will surely put you in a restful sleep and sweet dreams.
1. Set the temperature right
Studies reveal that the ideal room temperature for sleeping is anywhere between 60-72 degrees Fahrenheit. Anywhere higher or lower than that, and you will most likely sweat or shiver which disrupts your good night sleep. You can use any temperature altering device such as air conditioner, humidifier, ceiling fan, or simply adjust the opening of your windows. Play with the settings to see which where you are most comfortable at. Cooling mattress pads and lighter weight bedding can also help.
2. Clean up the noise
Unnecessary noises are the usual culprits of a poor sleep. Televisions, nearby snorers, cell phone buzzing, or even neighbors all play into the noise you hear. Sometimes, even background noises that continue to process in your mind can also disrupt your sleep. While it is almost impossible to eliminate the noise to zero, you can replace all of them with white noise or simply a noise that is pleasant to hear, like calming nature sounds. If your partner has a snoring problem, it could be something more serious, such as sleep apnea. Make sure to take the matter to your trusted physician.
3. Create a serene space
Sometimes, the comfort of your sleep comes down to the overall mood of your room. Try putting up serene photos or paintings on your nightstand to calm your senses. If you can spend some more time, transform the color scheme of your room with warm, soft tones.
4. Banish electronics
The motion and sound of television and other gadgets keep your mind stimulated. The light also prevents your body from regulating sleep properly. Other gadgets such as laptop, tablet, and phone can also induce stress which puts your mind in an active state. Choose more relaxing activities such as reading, light stretching, or taking a bath.
5. Eliminate clutter
If you or your partner is undergoing some sort of sleeping therapy, and let’s say that you keep some essentials like CPAP machine, tubing and mask, and CPAP cleaner in a disorganized manner. Studies show that cluttered space can distract you from drifting off. That CPAP machine your partner uses could be more detrimental than helpful. Make sure that everything around you is confined to a fixed space in a manner that will not distract you.
6. Stave off work reminders
Work from home is prevalent during these days and in many cases, your workplace setup is most likely in your bedroom. Such an environment diminishes the relaxing ambiance of your room. If possible, keep the confines of your work area minimal so as you can have that feeling of stress-free, time for your own after you log out from your shift. If you can, a better option would be to have your workplace desk in another vacant room or just make it up so you will not see every ounce of anything that reminds you of work.
7. Do not forget about bed sheets, mattresses, and pillows
The most basic thing that you can do about your sleep is do something to your bed itself. As a rule, you should keep your pillows fresh. If you have money to spare, poly-fill and down alternative pillows should be replaced every two years while memory foam, latex, down, and buckwheat pillows can last a few more years. For sheets, it is advisable to put two full sets of sheets and even two comforter sets on your bed so you can easily swap dirty ones out for fresh, clean ones. Replace your mattresses when it starts to feel uncomfortable.
8. Personalize with memories of friends and family
Your bedroom should feel unique, distinct, and somewhat closer to home. In this way, you can have that sense of belongingness and comfort. That feeling is what will put you to sleep. To induce this kind of environment, you can start by displaying pictures of close friends and family. Keep a handful of objects that have special meanings to you. Art or posters on walls will also do. Just anything that is significant and of great value to you. Combine all these elements and you are set to a nice, cozy sleep.
9. Try minimalism
Minimalism is a common concept in art and interior design. As the name implies, it is through eliminating unnecessary design elements and focusing on a few simple pieces. In this way, your room looks cleaner and relaxing. This also reduces allergens which could even hamper your attempts to sleep.
10. Keep it dark
Designing your bedroom should not be as complicated as it sounds. Sometimes, darkening your room should do the trick. Studies show that exposure to electrical light before and during sleep suppresses melatonin, the hormone that takes care of sleep-wake cycles. What this means is that longer exposure to light can cause inconsistencies to your body clock. A simple remedy is to just turn off any lights before bed. Redesign your windows with darker window shades to block more light.
It is important to listen to your body and take note what is best for you. But laying the proper sleeping environment is just as important if you are looking to have nights of uninterrupted, peaceful sleep. Your approach to designing your bedroom should be just as good as how you approach your sleep ailments. Redefine your bedtime routines and start establishing a bedroom that puts you in the right direction.
If all else fails, then it would be best to steer in another direction. It could be a sleeping disorder that you are suffering for a long time. If you are using a CPAP machine for treatment, it is best to clean your device regularly with a CPAP machine cleaner to keep your device at its best. Also, check out some of the CPAP cleaner reviews and see how some lives have been made easier.