Did you know that your bedroom can have a big impact on the quality of your sleep? It’s true! From how hot or cool it is, to your light sources, to where you put your electronics; it can all be affecting how well-rested you feel each morning!
Whether you’re looking to wake up feeling more alert, or simply want to turn your bedroom into a retreat for relaxation and sleep, these tips will help you make the most of your bedroom and turn it into a calming, welcoming oasis which is perfect for getting a good night’s rest!
Did you know that those mornings when you wake up covered in sweat are actually indicative that you didn’t sleep well? You’re not crazy! In fact, being in a warm or too-hot room can drastically affect the quality of your sleep. In fact, the optimal temperature for the best rest is 15 to 22 degrees Celsius.
If you’re not comfortable with leaving your AC on all the time, invest in a can (ceiling fans are great for this, but a regular standing or desktop fan works well, too), or even open the windows a little to let some cool air in.
Keep Things Dark
Your internal clock is based on light signale which are fed to your brain through your eye’s optic nerves. When light is detected, even when you have your eyes closed, it can delay the melatonin release which brings sleep, so always turn off the lights when you’re ready for sleep.
If you have to keep your phone or electronics in your bedroom, keep them as far away from your bad as possible and keep them face-down. Studies have shown that exposure to electrical light before and during sleep suppresses melatonin, meaning that your phone could be disrupting your sleep cycle and making you tired!
If your windows let light in, or you tend to sleep in past sunrise, investing in heavy shades and light-obscuring blinds can also make a world of difference.
Is blocking light just not feasible? Consider buying a sleeping mask. No longer for glamour-pusses and old ladies, they come in a variety of cute styles with comfy strings or elastics to help you sleep better.
Keep Your Bedroom Quiet
Noises and disturbances can affect the quality of your sleep, so if you live in an environment which is particularly loud – maybe you live near or on a busy street, or your partner snores like crazy – investing in some earplugs can go a long way towards a restful night’s sleep.
If earplugs are uncomfortable or bothersome, you can also try investing in a white noise machine, or wave machine which can block out other, more unpleasant, sounds.
Keep the TV Out of Your Bedroom
It may feel relaxing to lounge around in bed and watch Netflix, research has shown that watching TV can negatively impact your sleep.
The motion, sound, and light from the TV all keep your mind stimulated, and in particular the light from the TV affects your internal clock, making it harder to fall asleep and to have the kind of sound sleep you need to feel rested and productive.
Additionally, research has shown that small kids and infants can experience sleep problems, such as resisting going to bed and increased anxiety, when exposed to TV right before sleep.
Upgrade Your Bedding
Make sure to have the right kind of bedding for optimal sleep. Fabrics like cotton, wool, silk, bamboo and linen absorb the moisture from your body and keep you comfortable, while fabrics like polyester trap moisture and can make you warmer
It’s not necessary to get the highest thread count available, but it is important to select bedding which feels nice against your skin, and doesn’t distract you while you’re lying in bed.
For those of us on the prairies, and in other places where we experience the full range of seasons, having separate sets of bedding for both winter and summer can go a long way to keeping you comfortable at night.
Invest in a Mattress
We spend 1/3 of our lives asleep, so it makes sense to be as comfortable as possible! Most people keep their mattresses for around 10 years, but the Better Sleep Council suggests that you begin looking for a new mattress every 5-7 years. However, if your mattress is showing signs of wear and tear such as deep impressions, or is causing you pain to sleep on it, it’s time to look at getting a replacement.
Additionally, if you’ve recently been having physical issues, are recovering from an injury, or experience chronic pain, speak to your doctor about the right kind of mattress to suit your needs.
Upgrade Your Pillows
Pillows should be replaced every 1-2 years, especially in the case of down or poly-filled pillows, which can lose their shape more easily. If a pillow is too flat, or too thick, it’s time to purchase a new one.
Also, don’t forget to regularly wash your pillowcases! While it’s important to regularly wash your bed linens, our pillowcases quickly pick up and trap all the grease, bacteria, dead skin, and other unpleasantness from our faces while we sleep and rub our hair and faces on it.
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