Adjust your lighting
Our bodies have a natural reaction to light. They tell us when it’s time to turn down for the night and when it’s time to get up in the morning. Artificial light, like the light emitted from cell phones, computers, or tablets, can send messages to the brain to wake up, suppressing the production of the sleep-inducing hormone melatonin (a hormone that is produced by the pineal gland in humans which regulates sleep and wakefulness).
Easy solutions to navigating the body’s reaction to artificial light would be to step away from screens a couple of hours before bed. The iPhone also recently released a new update that includes “Night Shift”, a new tool that helps counteract the body’s reaction to artificial lights. You can also purchase blackout curtains to help get the right amount of darkness you may need to fall asleep naturally.
”If you wake up and are immediately depleted by your surroundings, it will impact your well-being as you move through the rest of your day. Your bed and bedroom should be a sanctuary where you’re able to rejuvenate your mind, body, and spirit.”
Adjust the temperature
A cool room sends your body signals that night has fallen and it’s time to wind down. Research suggests the ideal temperature for your room is between 60º and 67º Fahrenheit. This can be aided by a hot shower or bath a couple hours before bed. Health.com explains, “When you soak in a hot tub, your temperature rises, and the rapid cool-down period immediately afterward relaxes you.”
Ever wake up too hot and sweaty? It’s not in your head. Studies show that the best temperature for sleep is around 65 degrees Fahrenheit.
“People tend to set their ambient house or bedroom temperature a little higher than is actually optimal for sleep. “The body’s core temperature needs to drop by about 2 to 3 degrees Fahrenheit to initiate sleep. If our core temperature is too high the brain cannot easily make the switch from being awake to being asleep, or create the best quality sleep.”
How to Design Your Bedroom for Better Sleep in 3 ways
1. Watch when and what you eat before bed
2. Effects of caffeine and alcohol on your sleep patterns
3. Best positions in which to sleep
Choose the Right Sleep System
The right sleep system is important for the best sleep
The right sleep system should be the focal point of your sleepy abode…not just aesthetically, but functionally. You need a mattress that doesn’t just provide a marginally comfortable flat surface for you to collapse on at the end of the day. You need a mattress on which you can stay comfortable and cool all night, and also supports your body’s natural, healthy shape.
Same goes for your pillow and even your bed frame. Adjustable foundations provide a myriad of health benefits. They can help relieve pressure on your heart and major organs, improve blood flow, alleviate back pain, relieve acid reflux and snore, and so, so much more. And with the best adjustable beds, you can even get a relaxing, health-promoting massage whenever your heart desires!
How to pick a mattress
There’s certainly no shortage of studies and opinions on how to sleep, and why sleep matters.
All too often, however, our bedroom becomes a haphazard afterthought — an extra storage space, an extension of the laundry room, that out-of-sight-out-of-mind place in which clutter accumulates.
Our brains and bodies are hardwired to respond to our environment, especially when it comes to sleep. When you think about it, it makes sense that you might struggle to relax and unwind in a room that stresses you out.
Often the last to be decorated, cleaned, or even considered, the bedroom can become one more nuisance or stress when it should be your Fortress of Solitude…or should I say Slumbertude?
You’re busy, and your bedroom is often overlooked for that very reason. To help make things easier, we’ve compiled eight ways to design your bedroom into the relaxing sleep sanctuary it ought to be.
Clear the Clutter
A new study suggests that those who live in clutter are at a higher risk of developing a sleep disorder. Your mind sees clutter as another task that will need to be done and weigh on you, consciously or unconsciously. According to Christa O’ Leary, author of Home in Harmony, this can prevent you from fully recharging overnight
A peaceful room is a peaceful mind
Your mind tends to reflect your environment, so it goes to follow that an organized room is an organized mind. If this goes against your natural being, start small. Try simply making your bed every morning. Once that becomes a habit, move on to something else, such as folding laundry. Before you know it you’ll have a room even your mother would admire.
How to Choose A Lamp For Your Bedroom
If you don’t have an overhead light in your bedroom, use a floor lamp or two to provide overall light for the room. Bedside lamps should be smaller than ones you would use in the living room. Also, be sure that these table lamps don’t overwhelm the nightstand you place them on; there should still be plenty of room for other things on the table’s surface. When it comes to these lamps, use accent colors that complement the main colors of your bedroom instead of blending. This will help create an attractive and interesting space for you to relax in, and it will reaffirm that—unlike your guest-centered living room—this room is just for you.
Replace the stark bright bulbs with warm, preferably dimmable lights (a dimming switch is simple to install), or you can forego the main lights altogether a couple hours before bed and use lamps to light your evening routine.
Choose calming colors and accents
Put plant life in your room that has a soothing effect. Jasmine and lavender are both calming plants that you can scatter around your room. Snake plants are also great to put in a bedroom because they thrive on carbon dioxide, turning into oxygen. Increased oxygen is great for inducing better and more stable sleep.
Believe it or not, there can be a function of your fashion. The colors with which you choose to decorate or paint your bedroom can have a profound influence on your sleep.
Subjects of the study with these colors reported more sleep on average than those with more stimulating colors, such as purple (the color, not the super awesome comfort technology, which will actually enhance your sleep). According to the study, you might also want to steer clear of browns and grays.
Fill the Air with Soothing Scents
Aromatherapy can calm the mind and the body
Aromatherapy can also create a relaxing and calming atmosphere. Studies show that the smells in your room can greatly enhance or hinder sleep. Make sure to keep your bedding washed, mattress clean, and the air full of relaxing scents, such as lavender.
Set Up Your Room for the Best Night’s Sleep
Setting up your bedroom for the best sleep of your life can be simple; you just have to remember these simple sleep tips:
Keep the room cool — The ideal temperature is between 60º and 67º Fahrenheit.
Control the noise — Drown out unwanted sounds with white noise from a machine, app, or even a fan.
Clear the clutter — Your mind reflects your environment, so keep your room stress-free and organized.
Get the right lighting — Warm, dim lights signal your brain to get ready for sleep.
Turn screens off — The content keeps your brain buzzing, and the backlight keeps your brain awake.
Choose your sleep system — The right mattress, pillow, and foundation will keep your body cool, comfortable, and supported for rejuvenating sleep.
Decorate with calming colors — Blues, greens, and yellows are the most conducive to deep sleep.
Fill the air with soothing scents — The smells in your bedroom can make or break your sleep, so keep it clean and use soothing aromas.