How to Make the Best of your Bedroom for Quality Sleep
Everyone spends at least a third of each day in their bedroom, sleeping or not. A number of people focus on the element that reflects their need when awake in their bedroom, like, clothes, laundry hamper, computer, jumbled furniture, books and phone. You most likely turn to your computer or phone when you`re having trouble sleeping at night.
Bedrooms offer ease by day but might not offer the same ease by night. Sleeping in a blistering, bright, messy room can keep you awake for most of the time you spend in the bedroom. This is not great for your health.
Putting your bedroom in excellent condition will help you get better sleep and help you improve your overall well-being. The tips in this article will guide you to the perfect style your bedroom needs.
Creating your Perfect Sleep Sanctuary
We all know that the most important activity that takes place in the bedroom is sleep. Not getting enough sleep affects the body`s ability to recharge and carry out the essential processes that keep you functioning as you should. The lesser amount of time you spend sleeping affects how the body works for the whole of the day.
Decorating the bedroom to appeal to your waking sense may not be ideal. So, fun painting, bright colours, strong light and plenty of sunshine may be harmful to the resting body.
Do you want a more comfortable sleep environment? Making a few of the changes in your bedroom can make a big difference in the quality of your sleep. Let`s discuss some of such changes.
8 Ways to Make your Bedroom Perfect for Quality Sleep
Avoid Bright Light
Natural light won’t let you have a restful sleep, unlike how it benefits you during the day.
The lights inside your room can have an impact on how you sleep. Using bright overhead lamps or lights till bedtime.
Dimming the lights in your room will provide you with a solution if you do not want to put off the lights completely. You might also want to get a table lamp with a warm amber bulb.
Consider Using Sleep Masks
A sleep mask can help you keep your eyes shut if you can’t block out all the light in the room. That way, you can sleep better.
Keep Pets Away
If you have a pet and find yourself unable to get a restful sleep, consider keeping them off your bed. Love them and also love your quality sleep.
Keep your Room Tidy
When sleeping, you won’t see the mess your bedroom is in, but it could still have an impact on your rest. It is important that you keep your room tidy at all times to get some good sleep and quality health.
Maintain the Right Temperature
Nighttime sweating won’t let you sleep comfortably. A cooler room and bed can reduce this and improve your sleep quality. Be sure your bedroom thermostat is set to about 65°F.
Use Comfortable Pillows
Your head gets a good treat during the day, and it should be the same way at night when you sleep. A good pillow will support the curve of your neck to keep your spine aligned during sleep.
Your sleeping position also matters as different pillows provide comfortability for different sleepers. A side sleeper may rest more comfortably on firmer, fuller pillows, unlike a stomach flat sleeper. Thin, soft pillows will help stomach sleepers maintain good spinal alignment, while a medium firmness pillow might work best if you sleep on your back.
Use Sleep-Friendly Curtains
Curtains and room-darkening shades can help you make the most of sunlight during the day and block it out at night when you need to sleep. Is your curtain sleep-friendly?
Use Quality Bedding
Better bedding not only improve your sleep but also makes bedtime more inviting.
Great bedding quality can have a huge impact on your sleep, but old or worn-out sheets, pillows, mattresses and blankets will prevent you from maintaining an ideal sleep temperature.
There is a range of sheets you can choose from for your comfort. Consider light and airy percale sheets, bamboo, stretchable jersey knit, linen, silk and smooth sateen, depending on your preference.
No one should want to crawl into bed, pulling up the same scratchy sheets, nestling under thin or heavy blankets. Get quality bedding at a good cost that feels comfortable.
Use an Ideal Mattress
A wrong mattress for your sleeping position can contribute to nighttime pain and discomfort.
Not all sleepers will benefit from the same kind of mattress. You may get the best sleep on the softest mattress, while some back or stomach sleepers might benefit from the pressure relief they get from a firmer bed.
Sleep Facts you Should Know
- 12% of people dream in black and white.
- The world`s record for the longest time without sleep is 11 days.
- Unknown to many, sleep deprivation kills faster than food deprivation.
- Humans spend 1/3 of their life sleeping.
- Hearing-impaired people who use sign language may also do so in their sleep.
- Hypnic jerks are the movements people make while sleeping, in which they fall or jerk themselves awake.
- About 15% of people are sleepwalkers.
- People around the world have myths about waking someone who is sleepwalking.
- 1 in 4 married couples sleeps in separate beds.
- People who are born blind may have dreams that involve smell, emotions, and sound, but not sight.
- Many people forget 50% of their dreams within 5 minutes of waking up, and after an additional 5 minutes, they lose 90% of it.
- Caffeine is the most consumed drug in the world because many people consume it on a daily basis in tea, chocolate, coffee, cocoa, soft drinks, and drugs.
- Humans are the only mammals that deliberately delay sleep.
- The higher the altitude one is, the greater the sleep disruption. Many times, sleep disturbance increases at altitudes of 13,200 feet or higher because of reduced levels of oxygen and changes in respiration.
- Sleeping on your front is great for digestion.
- Humans need at least 7 to 8 hours of sleep each night to function effectively during the day.
- The immune system needs adequate sleep each night to function at its best.
- Insomnia can result in decreased immune system function.
- Insomnia is one of the leading causes of car accidents.
- One can adjust to new altitudes in about two to three weeks.
- Regular exercise makes it much easier to fall asleep and also enables people to have sound sleep sessions.
- Statistics show that divorced, separated, and widowed people have higher rates of insomnia.
- Self-imposed sleep deprivation is one of the primary causes of excessive sleepiness among the United States population.
- Shift workers are at increased risk of various chronic illnesses such as gastrointestinal and cardiovascular diseases, due to inadequate sleep.
- People who go blind later in life can still see visually in their dreams.
- Snoring is the primary cause of sleep disruption for about 90 million American adults.
- Research is still ongoing to ascertain if animals dream during REM sleep as humans do.
- It’s natural to feel tired at these two times of the day: 2:00 a. m. and 2:00 p. m. This is why people have a post-lunch dip.
- Sleep is as important as exercise and diet.