Quick Changes You Can Make In Your Bedroom For Better Sleep
According to the American Sleep Association, approximately 70 million Americans have sleeping disorders. The most common disorder among those is insomnia. Nearly 30% of adults reported that they experience short-term insomnia. While 10% of people report that they have chronic insomnia.
Fortunately, whether chronic or not, this condition is treatable. Adopting a healthy lifestyle, regular exercise, and creating a bedtime routine can help you fall asleep.
But did you know that making some quick changes in your bedroom can also help you sleep better?
Seems unbelievable, right? However, it is true. The room’s lighting, the type of mattress you use, or the temperature of your room also impact your quality of sleep.
That’s why in this article we are going to brief you about a few changes that you can make in your bedroom for better sleep.
So, without further ado, let’s get started!
Set Accurate Room Temperature
The temperature of your room during the night has a direct impact on sleep. If you set the temperature high, you might wake up in the middle of the night sweating. Likewise, if the temperature is too low, you might spend your night shivering and looking for a blanket.
Now, the question is- What is the accurate room temperature? Well, several studies have shown that 65 degrees Fahrenheit is a precise temperature to get quality sleep. However, you can change the thermostat to the temperature that you are most comfortable in.
Tip: Open the windows in the evening to keep the room temperature cool during summers.
Selecting Calming Colors For Your Bedroom
Have you ever thought that the color of your bedroom might be affecting your sleep? According to color psychology, the colors on the blue side of the spectrum are better for a peaceful sleep. These generally include blue, gray, and greens. These create a soothing and calming atmosphere in the room. Thus, it will help in reducing anxiety and sadness.
In fact, there are numerous studies that have shown people sleeping in blue or green rooms had a better sleep. So, you can give this idea a try. Besides, if you are bored with your room, it will be a great way to revamp it.
Change The Bedding Often
Changing your bed sheet and pillows are essential for your health. They help in fighting germs and removing the debris. And it also has an effect on your sleep. Have you ever observed that on the days when you change your sheets, you fall asleep easily? It happens because clean bedding helps in reflecting light, which reduces melatonin production. Melatonin is responsible for regulating the sleep cycle.
In addition to this, you should also rotate your mattress every 3 months. It will help in reducing back pain. Thus you’ll fall asleep easily.
Keep The Alarm Clock At Other Side Of Room
Do you often snooze your alarm clock? If yes, then you need to change this habit. How? Well, don’t keep the alarm clock on the nightstand or anywhere near the bed. Instead, keep it on the other side of the room. This way, every morning, you will have to get out of bed to turn off the alarm.
You’ll wake up early every morning, and by the end of the day, you’ll be tired. So, you’ll fall asleep earlier than your usual routine. In other words, it’ll help you form a sleeping schedule.
Say No To Screen During Night
Using a phone or laptop during the night not only keeps you awake but also affects your eyesight. Blue light affects the circadian rhythm and melatonin secretion of your body. This interferes with the body’s natural sleep cycle, hence resulting in insomnia.
Not only this, research has shown that using gadgets in bed can create a feeling of the bed being associated with staying awake. Therefore, you should put aside your phone or any device at least an hour before bedtime. If possible, you can set the phone on silent mode so that no notification will disturb you or bring the phone to your bedroom.
Keep The Room Clutter-Free
Did you know that a cluttered room can affect your anxiety and stress level? This further has a great impact on your sleep. For you to sleep peacefully, your mind needs to be calm. When you stay stressed or constantly thinking about something, it keeps the mind awake, and so do you.
Removing the clutter and properly organizing the room can help in reducing stress. Thus, you’ll be able to sleep better. Moreover, it will also make the place look pleasing. And that can help in uplifting the mood and starting a train of happy thoughts.
Also, a cleanroom means fewer germs, mosquitoes, or bed bugs. In short, there will be no distraction to keep you awake.
Use Scented Candles During Night
Scented candles not only help in elevating the decor of the house but can also reduce stress. You can light one or two candles near your bed (but not too close, as the flames are dangerous) and let the fragrance do its magic. It will help rejuvenate your mind and soul.
If you are wondering- What fragrance to use? Vanilla, jasmine, and lavender are proven to promote quality sleep.
P.S. If you don’t like candles, you can use essential oils instead.
Use Blackout Curtains
Last but not least, you need to replace your curtains with blackout ones. It will help in keeping the room dark, which helps in better sleep. A well-lit room will affect the brain’s process of producing sleep-inducing melatonin. Thus, you have to try much harder to fall asleep.
If you are afraid of the dark, you can use dim lights to keep the room lit. But make sure it’s not too bright for the eyes. Dim lights will help in creating a tranquil environment which will also help you relax and sleep peacefully.
To sum it all up!
All these changes can help you with your sleep. They will also help create a more positive and calming environment in the house. Plus, you need not spend hours making these changes. So, you can save time and get your beauty sleep.