7 Ways To Make Your Bedroom More Sleep-Friendly
Sleep is an essential element of living organisms that allows your body and mind to recharge and refresh. Without proper sleep, the body cannot function properly.
Hence the importance of having a good sleep is well known by all of us but many times we fail to fulfill the sleep requirements of our body. If you also face the problem of falling asleep, then you ’re not alone in this queue.
According to a survey by NPR, there are approximately 60 million Americans who face sleeping issues.
Stress is also a major aspect which affects good sleep. In such cases, the doctor recommends an additional intake of magnesium to help you ensure sleep better. Also some studies have revealed that increased magnesium intake can reduce the levels of the stress hormone- cortisol in your body. As a result, you feel more relaxed and have a sound sleep. It is best suggested to take magnesium for sleep at night for better results.
There are various factors that affect your sleep at night, but your bedroom is an equally important place to fall asleep. If your environment isn’t relaxing then promising for you to make your sleep comfortable then the struggle to sleep will continue from one night to another. If you have issues falling and staying asleep, try these methods to make your bedroom more Sleep-Friendly:
Ways To Make Your Bedroom More Sleep-Friendly
- A Comfy Mattress
Nothing kills a sound sleep more than an uncomfortable mattress. Sleeping on a more comfortable mattress can reduce your stress levels which in result also improve mental health, and boost your digestive system as well, according to research and studies.
Apart from mattress quality, the fabric also plays an important role in making the mattress more comfortable and soft in touch for better sleep. One of such affordable and ideal fabrics is viscose. Viscose is made from tree wood pulp and it is a semi-synthetic fabric making it lighter and smoother in touch, which makes it an ideal choice for people. Also, it is budget-friendly when compared to silk. It’s very airy and so breathable that it does not make you sweat during summer.
- Lower The Temperature
A slight reduction in body temperature can induce better sleep. Experts also recommend lowering the room temperature to 68 degrees Fahrenheit or 20 degrees Celsius for sound sleep at night. But the temperature inside your bedroom should not reach below 65 degrees Fahrenheit or 18.3 degrees Celsius in any case, as that increases the risk of respiratory disease and even hypothermia if there is exposure to such temperature for a long duration. Especially for those people with lung and heart disease.
- Use Aromatherapy
Aromatherapy is a holistic healing treatment in which natural plant extracts are used to promote health. It is also known as essential oil therapy. Aromatherapy is best used for better sleep as in aromatherapy aromatic essential oil is used to improve mental peace and induce relaxation especially to help to ensure better sound sleep. It creates a nice sleep environment around you through relaxing scents produced in aromatherapy. There are various methods to use it for instance to
pour a few drops of essential oil along with Epsom salt in your bath before bedtime, lighting aromatherapy candles in the bedroom which have wax infused with essential oils, add essential oils to boiling hot water and inhale the steam, also by rubbing a few drops of essential oil on certain parts of your body such as your chest, wrist, neck, forehead, hands, or feet with some carrier oil.
Certain aromas such as lavender, chamomile, jasmine, sandalwood, peppermint are best-known aromas for sleep.
- Shut The Curtains
Darkness helps lower the risk of depression and keeping complete darkness in your room at night is very essential, as light can disrupt your body’s sleep cycles. Shutting the curtains, switching off the light to maintain the darkness can improve the quality of sleep. Scientists have discovered that when it’s dark during sleep it helps your body to produce the hormone called melatonin which fights diseases, including breast and prostate cancer.
- Turn Off Electronics
People have developed a habit to watch Netflix before you drift off, which indeed is not a healthy habit as the harmful blue light from gadgets can not only prevent your sound sleep, but it can also have a negative impact on your body, especially your eyes, resulting in waking up feeling restless.
So it is better suggested to shut down the electronics around you and keep them at a distance before sleep.
- Paint Your Walls
Color plays an important role in deciding your mood. Colors such as blue, purple, green, and light pink can help calm your emotions and bring tranquility to your room, so be sure while choosing the right shade of the right color to help get you into bed with a relaxed and calm mood.
- Get Rid Of Dust Bunnies
Make sure to keep your room neat and tidy if you aren’t cleaning the nooks and crannies or washing your bedding frequently, you have some dust mites lying around which might not be so visible but can cause symptoms of allergies. So be sure to vacuum frequently and clean under the bed so you don’t have any respiratory illness.
Discussing all making your bedroom more Sleep-Friendly, now you have come across the various aspects to sleeping comfortably which not only includes the importance of reducing stress in day-to-day life but also highlights the importance of a comfortable mattress with a good fabric in sound sleep. You also came to know how powerful the role of smell can be to make your sleep more relaxing and soothing in life. You also came across the fact that lowering the temperature at certain degrees has its own importance, also gadgets can be harmful not only to eyes but disturbs sound sleep as well and how small aspects of life such as color plays an important role in sleeping with you all have neglected in some of the other aspects.
Apart from following a healthy sleep cycle, not to forget you should also mention a healthy diet rich in nutrients such as magnesium, iron, and many more for a healthy mind and healthy body.
Which ultimately boosts the mind’s peace and enhances sleep.