There is nothing more comforting than a good night’s sleep after a busy day at work. Studies have shown that quality and sufficient sleep is important for your health and can keep you in a good mood throughout the day.
Unfortunately, more people are now finding it difficult to drift off. The quality of sleep has also diminished.
While some reasons for not having a better sleep might not be in your control, there are many things that you can do to fall asleep faster. Besides the ‘hold your breath’ method, one such thing is the sleep environment that has to do with your bedroom. So, if you ask yourself, “Can sleeping in my bedroom be more comfortable?” Here are some ideas to make your bedroom more sleep-friendly:
Paint Your Room
It might not be stress at work or the argument you had with your best friend that is keeping you from nodding off; it could be the colour of your bedroom paint.
So, is there a magic colour that can help you sleep longer? Turns out, people who have their bedrooms painted in blue get to sleep quick enoughand slumber longer.
A survey by Travelodge found that people who have their room painted in blue get an average of seven hours and fifty-two minutes of sleep per night.
Other bedroom paint colours that can be your sleep aid include yellow and green. Avoid painting your bedroom in brown, purple, and grey, as they can create insomnia.
|Bedroom paint colour||Average amount of sleep|
|Blue||7 hours 52 minutes|
|Yellow||7 hours 40 minutes|
|Green||7 hours 36 minutes|
|Grey||6 hours 12 minutes|
|Brown||6 hours 5 minutes|
|Purple||5 hours 56 minutes|
So what are you waiting for? It’s time to paint your room.
Keep the Room Cool
Most people hardly think about the temperature of their bedrooms unless the blistering summer kicks in, keeping them awake at nights. Temperature is a key element of the sleep environment.
During the night, your body temperature naturally plummets. It is telling you to take some rest. Studies have shown that balancing the room temperature with that of your body can help you fall asleep quickly.
Ideally, your bedroom’s temperature should be between 60-67 degrees Fahrenheit for you to have a good night’s sleep. This temperature range triggers your body to produce melatonin, a hormone that regulates the sleep-wake cycle.
The Darker, the Better
The human body is naturally programmed to sleep when it is dark. Light hinders the production of the primary sleep aid hormone, resulting in sleeplessness. When it’s time to sleep, switch off the lights. Use curtains or blackout blinds to block outside lights and turn off glowing electronics.
Make Your Bed Comfortable
Most people spend a third of every day in bed. Whether you can spend that time perfectly sleeping or tossing around depends largely on the quality of your mattress, pillows, blankets, and cleanliness of your bed sheets.
Wash Your Sheets
Going too long without washing your bed sheets and pillowcases will invite common allergens, dust mites, germs, dirt, and odour that can impact your sleep quality.
Washing the sheets and pillowcases in hot water can remove the germs, odour, and dirt, improving your sleep quality.
Changing your bed sheets once every two weeks can be even better, according to the National Sleep Foundation.
Use the Right Blanket
Using the right blanket can help you sleep tight, all night. A comfy and high quality blanket can be the best sleep partner on a chilling winter’s night. The right blanket can keep you warm and secure, but the wrong one can disrupt your Zzz.
Consider using weighted blankets like MelaComfort Blanket. These high quality weighted blankets are designed to aid in sleeping by:
1. Keeping you warm
2. Applying gentle pressure on your body
3. Increasing serotonin production that regulates sleep
4. Giving you the feeling of being held
5. Decreasing anxiety and restlessness
6. Reducing the likelihood of pressure points
Sleep On the Right Mattress
A comfortable mattress is a key factor for getting enough and good quality of sleep. How quickly you get to sleep counts a lot on the type of mattress you use.
Research shows that even tiny variations in mattress’ firmness can affect sleep quality. The wrong mattress – or the one that is too old or lacks space – can trigger pressure points, resulting in a sleepless night.
Memory foam mattresses can help you get better sleep. Side sleepers should go for medium-firm mattresses.
You can also visit the National Bed Federation to know how to choose a mattress for better sleep.
While it may be surprising, using scents to promote sleep is thousands of years old method. Using certain scents in a bedroom is found to promote positive mood and relaxation that can aid snoozing and decrease fatigue.
The best scents include lavender, vanilla, ylang ylang, valerian extract, sandalwood, and juniper. For a more relaxing atmosphere, you could light up a Nag Champa incense stick. Its signature smell is made from a combination of the Frangipani flower and sandalwood, sometimes with a resin of the Ailanthus Malabarica tree, which incense its color and texture. Also, consider getting a massage with essential oils like apricot kernel oil to improve your sleep quality.
Turn Off Electronic Devices
Electronic devices discharge ample light, beeps, and buzzes to trigger the brain that can rob you of sleep or wake you up in the middle of the night. Your bedroom is a place to rest and relax. If you want to fall asleep quickly, be sure to turn off your electronic devices like TV, cellphone, laptop, and game console. And consider using Sleep Cycle alarm clocks instead of the traditional ones.
To sum it up, sleep is as important for your health and life as healthy eating and exercise. The good news is that you can do many things to improve your sleep quality and duration. To start with, try making your bedroom more sleep-friendly by using the ideas discussed above.