Here are some quick ways that you can make sure that your bedroom is equipped for good sleeping patterns.
If you’re waking up exhausted every morning, then the problem could be that you’re one of the many people who suffer from insomnia or other sleep disorders. On the other hand, the issue could have something to do with your bedroom.
The environment that you choose to sleep in has a huge impact on your quality of rest. Things like the temperature of your bedroom, your exposure to light and other factors can all keep you awake or make it harder for you to enjoy the deeper stages of sleep. Here are some quick ways that you can make sure that your bedroom is equipped for good sleeping patterns.
1. Cool Things Down
We’ve all had nights where we’ve been too hot and sweaty to sleep. Warmer temperatures can seriously reduce sleep quality according to experts. The optimal sleep temperature is anywhere between 60 and 72 degrees Fahrenheit. If you don’t want to sleep with your air-con on or a fan whirring, you could always consider opening your windows for a little while before you go to bed.
Remember to stick to lightweight bedding and clothing when you’re going to sleep too, as this will help to minimize the amount of heat you’re exposed to.
2. Reduce Excess Light
There’s a part of your brain called the suprachiasmatic nucleus, which controls your internal clock. This region works according to the light signals that it receives through the eye’s optic nerves. When your eyes detect light, they delay the release of melatonin and produce cortisol to keep you awake.
According to studies, exposing yourself to bright electrical light before and during the stages of sleep will also reduce melatonin, harming your sleeping and waking cycles. Make sure that you get rid of any natural or unnatural sources of excess light when you’re going to sleep at night.
3. Banish Bothersome Sounds
Whether it’s the noise of a television or shouting neighbors that keep you awake, it’s fair to say that excess sound can be very distracting. Noises can often affect deep sleep cycles, even if you don’t remember waking up. If you live in an environment with excessive noise levels, earplugs might be helpful. Alternatively, you can consider investing in a white noise machine.
It might also be worth working with your partner to reduce their risk of snoring. Sometimes, something as simple as changing the position of a pillow can make a huge difference.
4. Choose the Right Bedding
There are some fabrics that are better for sleeping than others. For instance, moisture-wicking fabrics absorb excess wetness to help keep you comfortable if you start sweating during the night. Bedding made out of cotton and wool is excellent for this purpose.
Remember, though you don’t need the most expensive or luxurious sheets on the market, choosing the right bedding fabrics that feel comfortable against your skin is an excellent way to make sure that you feel relaxed all night long. If you’re worried about things like mold allergies, dust, or mildew, then you can consider using allergen-proof pillows, and mattress covers too.
5. Choose a Comfortable Mattress
Just as your choice of bedding can affect how well you sleep, your mattress can make a huge difference to your comfort levels too. Ideally, you’ll need to replace your mattress about once every five to seven years, depending on how heavily you use it.
If your mattress begins to sag or gets lumps and bumps throughout the padding, then this could be a sign that you need to invest in something new. From hybrid mattresses to memory foam, explore all of your options to find the one that’s most suitable for you. Studies have even shown that swapping old mattresses with new ones can reduce back pain and aches for people who sleep poorly.
Time to Transform Your Bedroom?
A bedroom needs to be a number of things for it to be a fantastic place for you to sleep. The best bedrooms are cool, relaxing, dark and cozy. What’s more, it’s helpful to have a bedroom that’s free from any distractions too. While updating your bedroom might not cure all your sleep problems, it will get you on the right track for a better slumber.