How To Create The Perfect Bedroom For Good Sleep
Everybody knows that you should be getting around 8 hours a sleep every night but the number of people that don’t manage it is shocking. Recent studies into worldwide sleeping patterns found that none of the countries that took part managed the recommended 8 hours of sleep every night. The average across the globe is only 6.8 hours but a lot of countries recorded quite a bit less. Lack of sleep is such a huge issue because it’s been linked to all sorts of problems. It can seriously impact your concentration and energy levels, making you far less effective at work. It’s also been proven to encourage weight gain, damage your mental health and increase your chances of developing all sorts of diseases.
There are all sorts of reasons that we aren’t getting enough sleep. Often, it’s just the fast pace of modern life which doesn’t leave us enough hours in the day to get good rest. When our brains are so active all day long, it can be difficult to switch off. Screens are a big problem as well because they trick your brain into thinking that it’s still daytime. So, if you’re looking at your phone or watching the TV right before you go to bed, you’ll struggle to drift off to sleep. You can try to improve your sleep by using these tips but sometimes, it’s not enough. Having a routine, avoiding screens and giving yourself time to relax all help with better sleep but often, people struggle because their bedroom isn’t a good atmosphere that’s conducive to sleep. If you’ve tried everything else and nothing is working, here are some simple ways that you can create the perfect bedroom for better sleep.
Get The Right Bed
Let’s start with the basics, if you don’t have a good bed then you aren’t going to sleep well. It seems obvious but people often don’t realise that their bed isn’t doing them any good. Over the years, your mattress will start to lose its spring and it won’t offer you the support that you need. If you don’t remember the last time you replaced your mattress, it’s probably time for a new one. You might be a bit overwhelmed if you haven’t shopped for a mattress for a while, it’s not as simple as it used to be. There are so many different types made with crazy materials and it can be a struggle to work out which one is best. Read House Method’s guide to choosing a mattress to help you make sense of it all. Most importantly, you need to go into a shop and try it out before you buy it. They can get pretty expensive and you don’t want to shell out for one, only to find that it’s not comfortable when you get it.
As well as a mattress, you need to buy bed sheets. You probably don’t put a huge amount of thought into buying bed sheets, your main concern is usually matching them with the color scheme of the room. That is important, but you need to consider your sleep as well. If you get something with big bold patterns on there, it might be a bit too stimulating and make it harder for you to switch your brain off and go to sleep. It’s better to go for something a little plainer.
Choose Colors Wisely
It’s always fun to get creative when you’re decorating the house but the bedroom isn’t the best place to do it. The colors and patterns you choose can have a big impact on your sleep so you have to be careful. Just like with your bed sheets, you need to avoid covering the walls in any patterns that might be too stimulating. When you’re choosing the color scheme for the room, you need to think about the psychology of colors. Colors like red are the opposite of relaxing and you’ll really struggle to relax if you paint your bedroom walls with it. Soft, pale colors work a lot better; lavender is a favorite for bedrooms but a pale blue or a beige will work just fine as well. Never go for anything too bright or bold and always avoid overcrowding the room with patterns.
The temperature is something that often gets overlooked when people are trying to create the perfect bedroom for sleep but it has more impact than you think. Obviously, if you’re way too cold or way too hot that’s a problem but even imperceptible temperature differences can make it harder for you to sleep. The bad news is, there’s no right answer here. Everybody is different and we each have our own optimum temperature for sleeping. The best thing to do is experiment with the temperature each night until you find the right setting. If you’re sharing the room with a partner, you’ll have to come to a compromise that works for both of you. You should also buy different duvets for summer and winter because you don’t want a big thick one when the weather is warm.
If your house is near a main road you’ll struggle with the noise when you’re trying to get to sleep. There isn’t anything you can do about the root cause of the noise but you can shut it out. If you replace the bedroom window with a triple glazed one which will block out pretty much anything. Once you’ve shut out all of the outside noise, you need to get rid of any sources in the house. Having an air conditioner on is a good way to regulate the temperature but it’s going to make a horrible whirring noise all night which can make it difficult to sleep. Always turn everything off, even if you don’t think it’s making a noise, the slightest hum can affect your sleeping patterns. Making the bedroom a phone free zone is a good idea as well; you won’t be woken up by any noises and you won’t be tempted to look at your phone right before you try to go to sleep.
Lighting has a big impact on our mood so you can use it in your bedroom to encourage better sleep. Your routine before you go to sleep is very important because your body needs time to wind down slowly. By using dim lights in the bedroom and making good use of lamps instead of a bright main light, you can gradually ease yourself toward sleep. Always use warm light bulbs rather than the clinical looking cool ones which will make your body more alert rather than tired. Having a dimmer is a good idea as well because you can slowly lower the lights as you get closer to bedtime.
Certain smells can alter your mood and some will be a huge help when you’re trying to get to sleep. Lavender is a great colour for bedrooms but it’s a great plant to have in there as well. It’s been proven to relax you and make it easier to drift off to sleep. It will also improve your mood and reduce your blood pressure which helps you to sleep better too. You can get some great oil diffusers which use a candle and some lavender oil to give your bedroom a great relaxing scent.
It’s so important that you get good sleep every single night because lack of sleep can cause so many different health problems. Use these tips to create the perfect bedroom for sleeping and you’ll feel so much better in no time.