When you enter your house after the day’s work, your bedroom is the most common place you want to go to. Whether to freshen up, relax or sleep, your bedroom environment has to be set in such a way that it makes you want to sleep.
Simply put, your bedroom should be like a sleep haven for you, giving you that quality sleep you long for. If you are suffering from any sleep disorders, you need to make your bedroom supportive of your desires to get quality sleep. Here are 10 most common ways you could use in your bedroom to achieve that quality sleep.
Keep the TV away from your bedroom
Okay, as a couple, you may decide that a TV in your bedroom offers you the privacy to watch your favorite shows from the prying eyes of your teenage kids. On the contrary, this is a bad idea if you are looking for that quality sleep.
A TV in your bedroom steals your sleep time. While you may want to get entertained with all the motion sound and pictures, they serve to keep your mind stimulated robbing you of your quality sleep. The light coming from the TV is also not supportive of your internal body clock at night.
To ensure you and your family get quality sleep, keep the TV in the living room. You also want to get into the habit of switching of the 30-60 minute before sleep. Sleep should be preceded by light activities and not the ones that keep your brain anxious and stimulated.
Choose the right bedding
The comfort of your beddings determines the quality of sleep you get. For that matter, you want to invest in bedding fabrics that have moisture absorbing properties. Some of the materials you should consider for your beddings include silk, bamboo, linen and cotton.
If in search of bedding materials, pay attention to bedding fabrics that will feel nice against your skin and also allow you to be cozy during your sleep. How you choose your beddings also depends on the place you live. If in a winter and summer area, consider choosing both light and heavy bedding materials to accommodate both seasons.
You need to choose your beddings depending on your health preferences. For instance, if suffering from any kind of allergies; molds, dust; then you need to go for allergen-proof bedding materials. Get into the habit of also washing your bedding materials regularly to get rid of sleep-killer allergens.
Make sure your mattress is comfortable
There is doubt about the comfort of your mattress affecting the quality of your sleep. That’s why I need to introduce you to the best mattress. These mattresses are designed to offer comfort and quality while meeting your sleep needs in full.
According to the Better Sleep Council, you should replace your mattress every 5-7 years for quality and comfortable sleep. If you always wake up in the morning having neck or back muscle aches, it could be a clear indicator your mattress is worn out and needs replacing.
Mattresses that show impressions or causes pains should be replaced immediately for quality sleep. One study conducted found out that replacing your mattress with a new one reduces back pains and stress.
Keep your bedroom dark
A tiny region in your brain’s hypothalamus, the suprachiasmatic nucleus is responsible for the control of your circadian rhythm. This nucleus is controlled by the light signals it receives via the optic nerves in your eyes.
Once your hypothalamus senses light during the night, it delays the release of melatonin and produces cortisol instead. Cortisol raises the temperatures in your body which serve to initiate wakefulness.
To prevent light from interfering with your sleep, make sure to switch off or cover any electronic lights in your house before bedtime. If you must use the washrooms at night, think about using an under bed light, to light up your way. Other options you could go for are the use of shades on your windows or sleep masks.
Keep your bedroom temperatures cool
Sleep experts recommend a temperature range of 16 to 23 degrees Celsius. If feeling warmer or hotter during sleep time, chances are high your bedroom temperature is way above this range.
Their many options you could go in keeping it cool in your bedroom.
Consider the use of an air conditioner to keep your bedroom cool. Alternatively, you could go for a ceiling or an electric fan. Opening your bedroom windows when the night temperatures are cool also works fine.
Use sound blockers to block bothersome sounds
Disturbing sounds could come from different sources within and around your bedroom. These sounds definitely interfere with the quality of your sleep. Some sources of disturbing sounds include your nearby snoring partner, electronic sounds or neighbors.
Some of these noise sources are out of your ability to control. In that case, you could consider using headphones or a white noise machine.
A noise that is of a calming nature is important for blocking other disturbing noises allowing you to rest peacefully. Snoring partners should use earplugs to support each other in getting quality sleep.
Get rid of clutter
A clean and tidy sleep environment also counts in ensuring you get quality sleep.
Make sure to keep different items in your bedroom in their right places. If you have any papers around such as bills or schoolwork you could nicely confine them in an office space if your bedroom has one.
For clothing, you could consider the use of a cloth hamper or a wardrobe closet in keeping your clothing out of site. Make sure to return all utensils back to the kitchen if you use them in your bedroom. At the end of it all, you want to make sure your bedroom is tidy enough to keep you relaxed.
The bottom line
If you have noticed that your bedroom is not providing you with the quality sleep you long for, maybe it’s time to make a few tweaks to your bedroom space. You don’t have to initiate the changes suggest all at once. Start with the changes that suit you’re sleeping preferences best.