What could be better than a good night's sleep? Sleeping so deeply and comfortably, that when you wake up, you don't just feel rested, you feel revitalized. You feel your best and are ready to take on any challenge. For that to happen you need the best slumber.
But how come some people get better rest while others even struggle to fall asleep and get 8 hours of refreshing snooze? There are many reasons. Some reasons are internal like your health, your food habits, and how your circadian cycle works, and some are external like your bedroom, your environment, your bed, your mattress etc. One key factor, which can also be easily remedied, is your bedroom environment. Upgrading your environment, or creating a sleep friendly bedroom can greatly improve your rest.
To help you create a sleep-friendly bedroom, we've compiled a list of ten treasured tips that can transform your space into a tranquil oasis for rest and rejuvenation.
1. Access your bedroom, and note what works and what needs upgrading
Take a step back and take inventory before you begin making changes in your room. Your bedroom is your most private space, and you fill it with your possessions. You accumulate what you require, desire, and enjoy over time. However, along the way, you accumulate items that are no longer helpful and may be interfering with your sleep by making your room appear cluttered.
So, take stock of what needs to go and what can stay. For example, to get the finest sleep possible, you need a decent, supporting bed, and if you currently have one that works well, it may stay.
Similarly, write a list of everything useful and unnecessary. It will give you an idea and guide you further in making your space peaceful and relaxing.
2. Declutter; throw away what you don’t need
Now that you know what you need and don't need, it's time to declutter. Having a lot of useless and no longer functional items in your room makes it cramped, unkempt, and dull. It produces a negative environment that makes it difficult to relax. A cluttered bedroom can create mental clutter, making it difficult to relax and fall asleep. Clear away unnecessary items, and keep your bedroom clean and organized. A tidy room promotes a sense of serenity, helping y3. Upgrade your bed, mattress and bed accessories
Your mattress is the foundation of a good night's rest. Having a quality mattress not just improves your slumber, but also helps relieve back pain, improve your spine health and so much more. But what is the right mattress? A mattress that is comfortable, and supportive, doesn’t restrict your movement and improves your slumber. So, if your mattress is not in alignment with your requirements or is old, worn or torn, upgrade your mattress as well as your bed accessories like pillows, blankets, quilts, etc.
Invest in a high quality mattress that offers balanced support and comfort for your body. Additionally, choose soft, breathable bedding and pillows that suit your sleeping preferences.
4. Manage your bedroom’s lighting
You may have difficulty sleeping if your room is fitted with high-glow, bright lights. Light exposure, particularly exposure to artificial lighting, can interrupt your body's sleep-wake cycle, also known as the circadian cycle. Remove any sources of light that may prevent you from dozing off, such as streetlights or early morning sunlight, and turn out all lights before going to bed. Install adjustable lighting in your bedroom. In the evening, use warm, dimmable lighting to signal to your body that it's time to unwind. Allow natural light into the room during the day to help regulate your circadian cycle.
Install blackout curtains or blinds to block out external light sources. It can help create a dark and conducive sleeping environment. And if you are still unable to block out all the lights consider using a eye mask if needed.
5. Manage noise
We all need a quiet, relaxing environment to sleep soundly. Unwanted noises such as running appliances, mobile notifications, crickets or other insects, dogs barking, people walking outside our window, or any other sound can seriously impair our sleep. These noises make it difficult to fall or stay asleep. Although there is little you can do about people or animals outside your home, you can control the noise generated within your home and room. Keep any noisy appliances as far away from your bed as possible, and turn your phone to silent or off. Keep your doors and windows shut. Alternatively, you can create a relaxing environment by using natural sounds or soft music.
6. Maintain a comfortable room temperature
Maintaining a pleasant room temperature is critical for getting a good night's rest. The ideal sleeping temperature is normally between 60-67 degrees Fahrenheit (15-19 degrees Celsius). This temperature range closely reflects the natural dip in core body temperature that happens before falling asleep, hence improving sleep quality and duration.
Core body temperature control is critical in indicating to the body that it is time to relax. A hot room can hinder this natural cooling process, producing agitation, perspiration, and difficulties falling asleep. An excessively cold room, on the other hand, might make relaxing difficult and cause midnight awakenings owing to cold discomfort. To attain the ideal sleep-inducing temperature, adjust the temperature of your air conditioner or utilize fans or blankets.
7. Stay Away From Electronics
If you want to sleep soundly, you should avoid using electronic devices before going to bed. Most electronic devices, particularly smartphones, tablets, and television screens, emit blue light. The blue light emitted by devices can give the impression of daylight, interfering with your slumber.
Establish a "no electronics" policy in the bedroom, or at least power them down at least an hour before bedtime. Shutting down electronics at least an hour before bed gives you time to wind down and relax. So, when you go to bed, your body and mind are relaxed and tranquil, and you gradually fall asleep. And if you're awake and your mind keeps going to your phone, even if it's only to check the time, resist the urge. Doing so on a regular basis will help you establish a routine, making it simpler to fall asleep quickly at night.
8. Create a relaxing atmosphere
To prepare for bed, it is best to establish a calm environment, which includes preparing your bedroom sleep-inducing. Incorporate relaxing things into your bedroom, such as scented candles and essential oils. These objects can help to create a relaxing environment that promotes slumber. Consider diffusing essential oils like lavender or chamomile, which are recognised for their relaxing characteristics, or placing a few drops on your pillow.
You can also include some indoor plants. Plants not only make your room look fresh and inviting, but they also bring tranquillity and calm. Many plants can help to boost your mood and freshen the stale air in your room, as well as your sleep and health.
9. Establish a bedtime routine
Consistency plays a crucial role in achieving quality sleep. Establishing a bedtime routine is key to signaling your body that it's time to rest. This routine can encompass activities such as reading a book, taking a warm bath, or practicing relaxation exercises. By consistently following these pre-sleep rituals, you condition your body to recognize and respond to the cues that promote restfulness. Over time, this can lead to improved sleep patterns and overall sleep quality, helping you wake up feeling refreshed and energized.
10. Personalize your space for quality sleep
Transform your bedroom into a tranquil retreat by infusing it with elements that resonate with your peace and happiness. Include artwork, treasured photographs, or décor objects that generate feelings of tranquility and joy. Surrounding oneself with these personal touches produces a calming and pleasant environment, transforming your bedroom into a true space for relaxation. It improves your entire well-being when your sleeping environment mirrors your sense of relaxation and happiness. These simple but significant touches can lead to a more pleasant and refreshing night's sleep, allowing you to wake up feeling completely at ease and content each day.
By implementing these tips, you can create a sleep-friendly bedroom that promotes relaxation and restfulness. Remember that the key is to tailor your environment to suit your preferences and needs. With a little effort and attention to detail, you can transform your bedroom into a sanctuary for restorative slumber, improving your overall well-being and daily productivity. From keeping your gadgets away at night to blocking light and noise and from decluttering to upgrading your mattress, all of these tips can play a crucial role in improving your sleep.
So, what are you waiting for? Start today to make your room your sleeping haven and begin with a mattress. buy mattress online, that is comfortable, supportive and aligns with your preferences and needs. And, for any mattress-related query, contact our sleep experts. They will help you choose the most suitable mattress and help you with your other mattress-related questions.