Six tips to transform your bedroom for better sleep
Nia Bennett | Sep, 22 2019
An average person needs eight hours of sleep every day. This means if you lived until 80, you would spend at least 233,600 hours sleeping. Most of this happens in your bedroom, which makes it an important place which is vital to rejuvenate your mind and body.
Growing work and financial pressures, addiction to social media and dependence on electronic gadgets make sleep deprivation a vital cause for chronic diseases and premature death.
When we compromise on our sleep quality, we are compromising on our health, our immune system and our ability to think clearly.
To tackle this problem is by practising bedtime habits which starts with your bedroom.
Six tips to transform your bedroom for better sleep:
1. Remove electronic gadgets
Most people are tethered to the mobile devices that they cannot imagine going to bed without it next to them.
If you are one of those people who needs to check their phone all the time, you know you have a problem.
The light emitted from phones affects the neurons in our brains which keeps us alert. Apart from the blue light which disrupts sleep, having the phone next to you also increases the urge to text friends, check emails, watch videos or play games - all of which will keep you up all night.
Swap your mobile for a book and get into bed at least 30 minutes before bed for a wind-down and prepare yourself for deep sleep and rest.
2. Adjust the temperature
Maintaining a good temperature ensures quality sleep. When we lie in bed our body’s temperature decreases allowing us to sleep better. So if your room is at a pleasant temperature, it initiates better sleep. The ideal room temperature for a relaxing snooze is between 15 to 20-degree celsius. Depending on your location, you could either keep the window open or turn the air conditioner on for 30 minutes to an hour before going to bed to create a calmer, cooler environment.
When the temperature is too high then it can create restlessness and affect the quality of rapid eye movement.
3. Jug of freshwater
Often most people feel dehydrated when the temperature rises. To avoid a walk to the kitchen and disrupt your sleep, it is useful to have a jug of fresh water.
Having a glass/ pitcher of water is also a good reminder to hydrate yourself as soon as you wake up. After a long night’s sleep of eight hours, our body becomes dehydrated. When we drink water on an empty stomach we are not only increase the flow of oxygen but also aiding the production of blood cells
4. Use relaxing scents and diffuser oils
Scents have the natural ability to calm our body and aid better sleep. Before finding the perfect soothing aroma, it is important to make sure your bedroom is as stress and tension-free as possible.
Some popular scents include lavender, jasmine, rose and chamomile. You could either incorporate them through diffuser oils or store a small pouch of dried leaves like lavender, rose under your pillow for good night sleep. We also recommend using scented candles, but only light them when you are in the room and blow them before you go to bed to avoid any accidents.
5. Make the bed every morning
Making your bed every morning is not a chore, it a task that will improve the quality of your life and make you feel productive. Imagine coming home after a tough day and when you see the state of your bedroom with clothes everywhere, instead of calming you down it’ll be responsible for lowering your mood even further.
Even if you just make your bed and do nothing else, it will instantly transform your room. Sorting your bedroom for a few minutes every morning rewards you with a relaxed state of mind every night.
6. Keep pets away from the bedroom
A lot of pet owners are guilty of this, but if you let your pet sleep on your bed, you need to be aware of the health risks which include allergies and asthma. Not to mention that pets carry ticks, flea, dirt and bacteria.
Having your pet in the bedroom can affect your sleep, so break this habit. It is crucial to have a sacred space that belongs to you and your partner and the bedroom is not one among it.
Change your mattress every eight years and flip them on the other side every month.
If you have a good diet, exercise regularly and get a minimum amount of 8-9 hours of sleep every night and still wake up tired, then the problem could be your mattress. It is recommended to change your mattress every 7 to 10 years.
Next time you change your sheets, inspect your mattress for lumps and if it isn’t showing any visible signs but you are still waking up achy then it is time to buy a mattress that suits your body’s need for better quality sleep.