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Getting enough sleep is the most basic and vital human need. It plays a huge role as the foundation of good health and wellbeing because it is highly important for our immune function, metabolism, memory, and other vital functions of a human body.
However, regardless of its importance, many of us experience sleepless nights due to insomnia. Insomnia is a condition which is defined by the inability to fall asleep for a multitude of reasons including stress, depression, or other health conditions. Yet, medical specialists warn us that our bedroom environment can also have a huge impact on our night’s sleep. Environmental factors such as noise, light, or extreme temperature can interfere with our sleep.
Thus, since having proper sleep is extremely important to maintain and improve your mental and physical health, read on to find out how to create a bedroom that promotes a proper night’s sleep.
In This Post:
Keep your bedroom quiet
Disruptive sounds are one of the most influential factors that can affect your sleep. Sounds that come from both inside and outside of our bedrooms can prevent our brains from falling asleep. Noise and sounds can arouse you slightly or affect your sleep cycles even when they don’t make you wake up. If your bedroom environment contains noise of any type, your brain will continue to process sounds even after you are asleep.
Unfortunately, sometimes it can be difficult to control noise in your bedroom environment especially when it comes from outside. Your bedroom window may be facing a busy street so you are very familiar with the sound of hawking cars. Also, you may be dealing with noisy neighbors who listen to loud music until late hours and disrupt your sleep.
If you are dealing with outside noises which interfere with your sleep quality, a sound machine can help you because it produces soothing sounds that will help you relieve stress and eliminate outside noise that may keep you up in the night. Moreover, some people are familiar with the idea of sleeping with background music playing. If you are one of them, make sure that you set it to turn off shortly after you fall asleep to avoid allowing it to keep your brain awake or to wake you up in the middle of your sleep cycles.
Choose colors that promote calmness
The colors you choose for your bedroom can have a huge impact on helping you get proper night’s sleep. According to the color psychology, colors can persuade your emotions and mindset giving you a certain mood. Certain colors such as blue, yellow, and green can promote calming and relaxing energy in your bedroom which helps you fall asleep faster.
Sleep on a high-quality mattress, pillows, and sheets
The focal point of your bedroom and the most important factor for a goodnight’s sleep is obviously, your bed. The way your bed feels when you lay down in it to sleep is the most influential factor in falling asleep fast and feeling comfortable.
First of all, a high-quality mattress is extremely important to help you have a good sleeping posture, feel comfortable and avoid waking up with lower back pain or a crick. When we lay down for a long period of time in a certain position, as we do while sleeping, the weight of our body reduces the blood flow and the blood vessels are deprived of oxygen and nutrients. As a result, we wake up because our brains start to signal us to change our position. Thus, medical specialists recommend choosing high-quality mattresses and pillows that will help us have a healthy and comfortable sleeping posture.
Another vital element in creating a cozy sleep experience is the bedroom linen. High-quality sheet sets in Australia are an indispensable part of having a great sleep experience. The bed sheets provide the right texture, feel, warmth, and moisture that contribute to your comfort while you sleep.
Take electronics and lights out of the room
Exposure to light during or before going to sleep is a huge sleep disruptor. For all times, daylight has been used by ancient civilization as an important element for developing patterns of activity. While the absence of light signals our brains that it is time for our body and mind to rest, the light exposure alerts our body and signals alertness and promoting the need for physical activity.
Light exposure reduces our sleep quality by interfering with the light-sensitive cells which are located in our eyes, where the rods and cones which allow vision are also located. Since light can interfere with your internal clock and affect the quality of your sleep, keep your bedroom dark by covering your windows with heavy curtains or blackout blinds to prevent light from entering your room.
In addition, numerous studies have shown that in today’s digital world, humans face a new challenge when it comes to having proper night’s sleep. The exposure to the blue light emitted by electronic devices also prevents our brains from falling asleep. How often for you find yourself scrolling through your social media news feed before falling asleep? Well, instead of helping you fall asleep, the exposure to the light of your smartphone actually prolongs the time before you fall asleep. Thus, in order to create a good sleep environment, make sure that you keep electronics outside of your bedroom.
Set your thermostat for the ideal temperature
You don’t realize how important the temperature in your bedroom is for your sleep until the hot summer nights or freezing winter nights keep you up. The temperature in your bedroom is another factor that influences your sleep.
The ideal temperature for a good night’s sleep usually comes down to your personal preferences. However, medical specialists explain that the best temperature for proper sleep is somewhere between 15 to 19 degrees Celsius. Since the temperature must be just right for you to be able to fall asleep and don’t wake up in the middle of your sleep cycles, set your thermostat according to your personal preferences and on the season.
Creating an ideal sleep environment is essential for getting a proper good night’s sleep and maintaining your overall health and wellbeing.
