Your bedroom naturally plays a significant role in the quality of your sleep. Whether you struggle to sleep or not, there are changes that you can make into your bedroom to achieve the quality of sleep that you deserve.
Invest in the right mattress and linens
Purchasing the right mattress and bed linen is fundamental to upgrading your sleep. Poor quality mattress and bedding can lead to all sorts of health problems doing the line, with a majority of people already suffering from back pain. This is the one area of your room you should totally splurge on because it has a direct impact on your quality of life. Invest in a good quality mattress that suits your needs and prioritize duvet, mattresses and bed linens made of natural breathable fabrics like goose or duck feathers for duvets, and cotton, silk or linen for bed sheets. You can check out Mel’s articles here on bedding that will improve your quality of sleep, on whether it is time to invest in a mattress topper here and how to build a 5* star hotel bed here.
Sleep in a dark and cold room
Though this may vary across individuals, research demonstrates that sleep is optimized in a temperature of around 19 degrees. Cooler temperature promotes better blood circulation and muscle relaxation. People who sleep in colder environments tend to wake up more refreshed and rested. Invest in an AC if you live in a hotter climate, or sleep with the window open if you live in colder climates. Your room temperature should be lower if you sleep with a warm duvet
Declutter your room
The saying goes that your room is a representation of your mind. A room that is too cluttered prevents one from disconnecting to the outside world and building a peaceful sanctuary in the bedroom. Keep your room free of clutter and minimize the amount of furniture in that space. According to Japanese principles, every piece of furniture in your bedroom should have a functionality. Items that do not serve any purpose should therefore be disposed of to declutter.
Build a relaxing atmosphere
Building a relaxing atmosphere in your room to create a disconnection from the outside world. Using candles, incense and plants can help bring a sense of serenity in your bedroom, which can contribute to better quality sleep. Plants are particularly great at building a peaceful atmosphere in the bedroom and bring a feeling of connection to nature and quiet.
Avoid electronics in the bedroom
Using electronics and blue screens before sleep prevents your body from producing the sleep promoting hormone melatonin. Melatonin levels increase gradually throughout the day, resulting in a feeling of sleepiness at night. Using phones and other screens before bed prevents this natural process from occurring. Ideally, only the few pieces of electronics that you REALLY need should constantly be in your room; the rest should stay in other rooms.
