28 Dec How to Optimize Your Bedroom for Better Sleep
If we spend over one-third of our lives in our beds, why aren’t we getting the rest we need? It could have something to do with how our bedrooms are oriented. Your bedroom is supposed to be a calm and relaxing sanctuary, so let’s see what we can do to make it better!
First, let’s talk about light. The ideal sleeping space should be nearly pitch black dark. There should be no lights from lamps, other buildings, or electronics like televisions, phones, or tablets. If you have street lights outside your window, heavy curtains and blackout shades can help. If possible, keep all electronics out of the bedroom entirely.
Second, decorate your room with colors and items that you like. Your bedroom is your space. Take pride in your sleeping space, and make it a space that you look forward to spending time in. Keeping it clean and uncluttered will also help you sleep. Make your bed every day and make sure you always have clean bedding.
Keep your room cool. When we sleep our body temperature lowers. A cool room will signal that temperature change and help you transition from wakefulness to sleepiness easier. The optimal bedroom temperature is somewhere between 60-67 degrees.
Choose bedding that is most comfortable for you. Some people prefer a firm mattress while others like a soft surface. The same goes with pillows, sheets, and blankets. There are many options to choose from, so don’t be afraid to experiment until you find what works for you.
Keep your room quiet by limiting noises and distractions that might wake you up. This is a good reason to keep TVs out of the bedroom. Block outside noise with a fan, air conditioner, or white noise machine to create a constant background sound. If you like music, some types of music or soothing audio may also help you sleep.
Finally, some scents have been shown to promote relaxation and boost mood. Lavender, which is a very popular scent, may be able to lower heart rate and blood pressure. Meanwhile, citrus and mint are invigorating scents that can help you wake up in the morning. Find air fresheners, sprays, and essential oils that you enjoy.
There’s no better end to a long day than going to bed in a room you are comfortable in. Sleeping well at night usually means a better, more productive day and a healthier, happier you. If you’re doing everything you can to get a good night’s sleep but you still wake up tired or if you snore, you might have sleep apnea. People with sleep apnea don’t get quality sleep at night and that puts them at risk for serious health problems. If you suspect you or someone you know may have sleep apnea or if you have been diagnosed with sleep apnea and struggle to use a CPAP machine, please give us a call today at (662) 823-7900.