Getting quality and sufficient sleep is key to maintaining good health and personal well-being. The problem is getting 7 to 9 hours of quality sleep per night.
It is equally vital to ensure a pleasant bedroom environment for better sleep. The lighting, comfortable mattress and pillow, and even appropriate scents help create your perfect bedroom.
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1. Declutter your room
I’m sure I don’t need to spell out the benefits of decluttering again (thank you Marie Kondo). Decluttering not only improves your mental health, but also improves your physical well-being.
The first step to sorting out your bedroom is to make your bed. This simple chore neatens your bedroom, which you can then use as a starting point to organise everything else. Next, remember that the bedroom’s main function is for you to relax and sleep in.
Keep the number of items stored to a minimum. Use the three-box method to help you decide what to keep, get rid of, or put them into storage. Then, organise your wardrobe and get those off-season clothes out of the way.
The “less is more” rule applies here.
2. Get the right mattress for utmost comfort
The next obvious thing to do, is to get the right mattress. The ideal bed can make a great deal of difference for your sleep.
If you are a side sleeper, you will need a bed that can support your body weight and conform to your shape. Choose a soft foam mattress or one with built-in pressure relief points around the shoulders. Get a firm foam, dense innerspring or air-filled mattress for best support if you sleep on your stomach. If you sleep on your back, find a surface that supports yet keeps your spine aligned healthily.
Lastly, opt for a foam or latex mattress if you are allergic to dust mites and mould.
3. Replace your pillow
Did you know that for health reasons, pillows are best replaced every 6 months or so? This is not just for comfort, but also because pillows collect allergens such as dust mites, dead skin cells, and mould. Ewww… Definitely doesn’t sound too good especially if you have some allergies!
The perfect pillow helps to keep your body aligned, from the knees and hips, through the spine to the chest and shoulders, head and neck.
4. Adjust the lighting
Light inhibits the production of melatonin, which is a natural sleep hormone. However, simply turning off the lights when you tuck in will not help. Set the mood by transitioning to dimmer light about an hour before bed.
You may consider installing blackout curtains or an affordable dimmer for your ceiling light to shift your body into sleep mode. Refrain from checking your mobile devices in the dark before bedtime, as blue light exposure is known to disrupt normal sleep schedules.
5. Introduce sleep-friendly colours into your room
Relaxing cool-tone colours like blue, grey and white are sleep friendly hues that help to soothe your mind and get you into sleep mode.
On the contrary, warm shades like red and yellow evoke warmth and increase our body temperature and heart rate, which can be disruptive for a peaceful sleep. If you can, splash a refreshing coat of paint on the walls. Otherwise, an easier solution may be to change your bedsheets to tranquil colours.
6. Add soothing scents
For centuries, human beings have been using scents to soothe themselves to sleep. Specific scents can help your slumber, creating a relaxing atmosphere before bedtime. This is because scents trigger a powerful sense of memory in the brain, so a familiar scent that suggests a delightful experience can cause an automatic relaxation.
| Scent | Benefits |
|---|---|
| Lavender | Lavender is probably the most well known of all scents for its calming and relaxing effect. Besides, it is also used as a natural remedy for anxiety, depression and pain relief. |
| Chamomile | We are all familiar with the soothing effect of the chamomile tea. The chamomile scent can do wonders to put your mind and body at ease for the night too. |
| Bergamot | This relaxing aroma oil is reported to encourage sleep, aid in digestion and reduce stress. |
| Jasmine | Research has shown that jasmine fragrances are great for relieving anxiety and promoting sleep. |
| Rose | A study has discovered that sleeping with rose scents helps to promote your memory capacity, in addition to sleeping longer and deeper! |
7. Embrace white noise
How often have you been jolted from sound sleep because of the noise from passing cars, slamming doors or wailing infants? Research has proven that constant white noise helps to drown out other sounds which might otherwise prevent you from a peaceful sleep.
The whirring of a fan or a humidifier generate white noise, which helps to tune out your brain’s systems. Nonetheless, you can also easily get a white noise machine if you need something more.
8. Understand how feng shui can help
Feng shui, also known as Chinese geomancy, is an ancient art that teaches about balance and harmonisation with the energies in any space. Instead of dismissing it as another superstition, learn to look at it from a scientific angle to help create a safe bedroom for restorative sleep.
Electrical devices such as TVs, radio, hairdryers and electric alarm clocks can be disruptive to our sleep patterns and “aura”. They emit an electromagnetic frequency (EMF) which is out of alignment with our natural electromagnetic rhythms. If you absolutely need to use them in the room, unplug them from the wall before you turn in.
Do not underestimate the importance of decking your surroundings for a good night’s sleep. A few simple changes can make a world of difference. So put the above tips into practice.
Good night and sweet dreams!
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