Good Night: 7 Tips on How to Make Your Bedroom Sleep Friendly
When did you last get a good night’s sleep?
If you can’t remember, you aren’t alone. Nearly 50% of people sleep less than the 7-8 hours we need each night to maintain good health. But did you know that your bedroom arrangement could be part of the problem?
Don’t worry, we are here to help. Read on for seven tips on how to make your bedroom more sleep-friendly.
1. Remove the TV
It might feel cozy to sit in your bed, relaxing and watching T.V but it has an impact on your sleep. Research has shown that watching TV right before bed keeps your brain awake.
The motions and sounds keep your brain stimulated. The light also stops your internal clock from regulating sleep. It’s is especially noticeable in children. They can suffer from issues like increased anxiety and resistance to bedtime.
Take TVs out of your bedrooms and try to only watch it in the sitting room. It’s a good idea to turn it off 30-60 minutes before you want to go to bed.
2. Cut Out the Clutter
A space that is too cluttered and disorganized will distract your mind. It’s hard to relax and unwind in a space like that. Taking a small amount of time to declutter and put things away can have a huge impact.
Put paperwork out of sight or in an office space. Put clothes away, and confine laundry to a closed hamper. Don’t leave dirty cups or dishes lying around either.
Keep your odds and ends in a nightstand or decorative basket. This way you can keep the essentials nearby, but your space will look tidy and neat. For larger items, use a dresser or a cupboard with cubbies or shelves.
3. Keep Pillows Fresh
Having good pillows is also key to a comfortable night’s sleep. You should be replacing them more frequently than your mattress.
You should be replacing poly-fill or down alternative pillows every 1-2 years. Memory foam, latex and down can last a few extra years if cared for well.
If a pillow is too thick, flat or doesn’t provide proper cushioning this can lead to neck pain. It can also cause pain in the back and any of your pressure points. If you’re waking up with these pains but your mattress is due for a change, it could be your pillows.
4. Color Matters
This might sound like only a cosmetic preference, but the color of your bedroom can affect how well you sleep. Studies show that neutral colors are best to use. This is because they create calming and relaxing vibes.
You should avoid using loud or bright colors as this can irritate and distract your eyes. That’s no good if you’re trying to settle into sleep.
When it comes to bedding, soft shades of orange, red or yellow are good. Or you can go for the black color family. It’s not recommended to use whites or blues as they can affect your melatonin levels, aiding in keeping you awake.
In the practice of Feng Shui, skin tones and earthy neutrals are recommended. Blue is ok for the wall color if it’s a lighter shade, or you can try yellow or green.
5. Use Aromatherapy
Including aromatherapy in your bedroom arrangement can aid your sleep. Including certain scents has been shown to promote sleep.
Aromatherapy works by creating an atmosphere that helps soothe and relax you. This helps you wind down and prepare for sleep.
If you use it regularly, you can also train your brain to associate a certain scent with bedtime. Good scents that promote sleep are vanilla and lavender.
6. Keep Cool and Carry On
A lot of us can’t sleep well if we’re too hot and sweaty. Perfect temperatures for sleeping sit between 60-72 degrees Fahrenheit. So it’s true that hotter temperatures have a negative effect on sleep quality.
If you don’t want to leave the AC unit on all night long, you can install a ceiling fan. Or you can try leaving the window open or using an electric fan. Invest in light-weight bedding and Cooling mattress.
If you are a hot sleeper, but your partner is cold all night, try using different comforter weights. This way you’ll both stay comfortable all night.
7. Ensure Mattresses Are in Good Shape
A key part of your bedroom set-up is your mattress. It’s important that you end up choosing the best one for you and your sleep needs.
It’s recommended that you should replace a mattress every 5-8 years. But really, you should be replacing it as soon as it doesn’t feel comfortable anymore or leaves you in pain.
A sign that your mattress is past its sell-by date is if it has deep impressions in it (over 1.5 inches deep). Or you’re waking up with back or neck pain that goes away after a few hours. This means that your mattress could no longer be providing you with enough support.
You should also look out for general wear and tear too, to make sure your mattress is in good condition still. By dealing with this when it starts, you’ll reduce stress levels and ensure that you’re always getting the best night’s sleep you can.
You should also bear in mind that a change in weight, health or age could change your sleeping needs. Even if your mattress is new and in good condition, you could need something else to suit those new needs.
The Key to a Successful Bedroom Arrangement
So there you have it! Follow these 7 bedroom arrangement tips for a better night’s rest.
These simple changes will transform your room into a relaxing environment free of distractions and stress. They will make it much easier for you to switch off, fall asleep and stay that way all night.
If you found this article helpful, check out our other blog posts. At Lifewithheidi.com, we have tips for all your lifestyle needs.