A good night’s sleep is an important factor in having a productive day, and getting you through your daily routine. If you are finding that you are not sleeping well, it may be time to re-evaluate your bedroom and its surroundings to ensure there is nothing preventing you from getting the rest you need. Here are 5 ways your bedroom can help you sleep better.
According to a sleep study conducted by the Canadian Sleep Society on sleep habits of Canadians, the absence of light in a room is directly related to the quality of sleep that one gets in a night. When your room is darker, your brain senses this, and sends a signal to the rest of your body that it is time to rest. If you do not already have them, consider installing blackout curtains in your bedroom, so you can be guaranteed a dark room all night long.
Different scents are known for their soothing properties, resulting in a calming atmosphere, allowing you to drift off into a peaceful sleep. If you are having difficulty sleeping, spraying a scent like lavender, bergamot, sage, or jasmine on your pillow will calm you down before bed, and help you sleep better through the night. If spraying it directly on your pillow isn’t appealing to you, you can also try a diffuser with essential oils that will emit the aroma throughout the entire room.
In a Huffiest interview, sleep specialist Dr. Christopher Walker stated that the temperature in your bedroom can have a significant impact on how well you sleep. Although different people have different body temperatures, with some running hotter than others, most studies suggest that keeping the room between 60 and 70 degrees fahrenheit (15.5 to 25.5 celsius) throughout the night is ideal for waking up and feeling well rested.
A good night’s sleep starts with feeling calm and relaxed in your surroundings. Studies have demonstrated that certain colour schemes are more relaxing than others and make a room feel calm and inviting. Improving your sleep could be as simple as painting your room in pale blues, greens, or yellows to make you feel more relaxed before drifting off.
With technology being so prominent in our lives, it may be tempting to turn the television screen on and watch your favourite Netflix series, or play your favourite game on your phone immediately before going to bed. Studies at Harvard University have found that this could be very detrimental to your sleep patterns. Exposing your eyes to the blue light that is emitted from electronics right before bed will throw off your body’s biological clock, and trick your system into believing it is still daytime. If you want a better night’s sleep, avoid bringing electronics into your bedroom, and prevent sleep interruptions.
Your bedroom should be a sanctuary you escape to every night for peaceful rest and relaxation. Taking simple steps like installing blackout curtains, and avoiding screens in the room will help you get a good night’s sleep, leaving you feeling refreshed and ready the next day. For more information on making your bedroom more sleep friendly, visit the Medallion Blog.