Ten Tips to Make Your Bedroom More Sleep-Friendly
By SUSMITA MAJUMDERA sound night’s sleep means a good start to the day. Bedroom plays a crucial role to get a good night sleep. Many people are suffering from insomnia now a days. Before consulting a doctor for this or before taking a sleeping pill, try giving your bedroom a makeover to help improve your chances of getting a healthy night’s sleep. Here are some tips to make your bedroom more sleep-friendly.
1. Rearrange your bedroom:
Sometimes only rearranging of some furniture may help. As per Feng Shui, even the way your furniture is arranged in your bedroom can affect your sleep. Try to rearrange the furniture to get the maximum space utilisation as well as to get a cleaner look. For example a desk in the bedroom may feel like you are working all the time. So remove the desk from your bedroom.
2. Clean the clutter, keep your bedroom clean:
Keep your bedroom neat and free of excessive clutter as much as possible. A study published in the journal ‘SLEEP’ found that people who have a lot of clutter take longer to fall asleep and are more likely to experience disturbed rest. To make bedroom more sleep friendly eliminate electronics items, books and magazines into their specified shelves.
3. Get a comfortable mattress:
A comfortable mattress is the key for a sound sleep. If your mattress is too lumpy, hard, or soft, it will keep you up all night trying to get comfortable. There are many different types of mattresses, such as foam, innerspring, adjustable, waterbeds, and airbeds etc. So you must choose the right mattress first to get a sound sleep.
4. Maintain the suitable bedroom temperature:
If the room is too cold or too warm, it can affect your sleep at night. Sometimes lower the temperature of your bedroom before you climb into bed will help a lot. Experts say an ideal temperature for sleep is around 18.5 to 25 degree Celsius.
5. Shut the curtains to make the bedroom dark:
Light has a large impact on your sleep. Darkness is an absolute necessity for a sound sleep. So shut the curtains and try to enjoy total darkness. To prevent morning light from waking you up before you’re ready, use thick dark curtains.6. Paint your bed room walls with cool colors:
The color of your bedroom wall can have an impact on your sleep. Colours such as light blue or light pink can help calm your emotions and bring a cool environment at your bedroom. So make sure your bedroom wall has the right shade.
7. Ditch all the electronics gadget at bedroom:
For the same reason you should not have a TV in your bedroom, you also should not have a cell phone, laptop, portable game console in the room either. Most of these devices emit the sleep stealing light and are used for consuming content that may steal your sleep.8. Use a pleasant and relaxing aroma:
Using certain scents in a room can help to promote sleep. Certain aromas like Lavender, Vanilla can help keep you calm also. After using it routinely your brain will pick up as a cue that it's almost time for bed.
9. Keep your room quite:
Noise can disturb your sleep. So make your doors and windows sound proof as much as possible. Some people need some music to sleep. If you are someone who can’t sleep without music, try setting it on a timer to turn off automatically after some time.10. Wash your bed sheet and pillow covers regularly:
Washing and changing the bed sheets & pillow covers regularly can help you to get more relaxing sleep. An expert study found that almost 71 percent of people reported sleeping better on clean sheets. So wash your bed sheets & pillow covers regularly and use clean sheets for a better good night sleep.Follow these simple tips to make your bedroom more sleep friendly. Will you make any of these changes to your bedroom?
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