Most adults need enough sleep in order to function well the next day, so it’s important to make sure that your bedroom is a relaxing place to be …
We all need sufficient sleep in order to function well the next day. It’s therefore imperative to create a bedroom that is a relaxing place to be and is conducive to rest and sleep.
Luckily, there are some steps you can take to help with this.
- Use your bed exclusively for sleep and intimacy
Avoid doing work, making phone calls, or paying bills in bed. Instead, get used to the idea that your bed is for sleeping or romantic activities and keep it free of clutter.
- Create a relaxing atmosphere
Your bedroom should be a relaxing safe haven, so try to keep it free from noisy electronic screens such as televisions, computers, and phones.
Paint your room a calming colour such as light blue or light gray, choose subdued lighting, and use essential oils such as lavender or potpourri that can help you sleep better.
- Keep it dark
Having a dark room is very important since the sleep-inducing hormone, melatonin, is very light-sensitive. If you live in a city with lots of street lights outside your window, consider getting a blackout lining for your curtains or buying an eye mask.
- Keep your bedroom cool
A room that is too hot will prevent your body switching on its sleeping mechanism. Aim for a temperature of around 18-24°C. Being overheated can make you feel dehydrated, anxious, or restless at bedtime.
- Keeping a window slightly open can help by ensuring that there is a good circulation of air. An oscillating fan can also help create the proper temperature in summer.
- Be sure to keep your extremities warm. If it’s cold opt for a warmer duvet rather than leaving the heating on, which is dehydrating. It is especially important that you keep your feet warm, so wear socks to bed.
- Choose the right mattress
A mattress that is made of breathable, hypoallergenic materials will help your body relax more effectively at bedtime. Choosing the correct mattress for your body type and sleeping style will contribute to a relaxing environment. Click here for tips on how to pick the right mattress.
- Use a white noise machine to cover up stressful sounds
White noise is a calming, gentle sound that can help mask stressful noises such as voices, traffic, snoring, or your neighbours’ music. White noise machines can be specifically purchased, or you can use a fan or dehumidifier to create the same effect.
If none of these methods works for you, consider seeing a sleep specialist, who can treat insomnia with cognitive behaviour therapy or with medication.