Ideal Bedroom = Better Sleep
Let’s talk about your bedroom. How do you feel when you enter your bedroom? Is your bedroom helping you relax and sleep better, or do you feel a bit uneasy going in there? Maybe you don't even want to go in, or you are trying to avoid staying there? If this is the case, then it's definitely time for a total bedroom makeover!
When it comes to your bedroom, there are some key elements to a good bedroom, elements that your bedroom should have in order to help you achieve optimal sleep.
Make sure it's free of clutter
Visual clutter can clutter your brain and be the cause of stress and anxiety. A messy bedroom is sending a message to your brain that there is a lot of unfinished business you have to attend to before going to sleep. Dirty laundry, work papers, workout equipment- all of these send a message to your brain that sleeping is only one of the options.
Your bedroom's feel and layout
Lights and sounds in your bedroom
When light is detected by your optic nerve, it sends a message to your brain. This will delay melatonin production. Melatonin is your sleep hormone and plays a role in your natural sleep-wake cycle. So, the last thing you want before you go to bed is to have small quantities of melatonin in your body. Blackout curtains can help you shut out some external lights, or you can use a sleep mask. Also, there shouldn't be any electronics in your bedroom emitting any kind of sound or light. So, no phones, tablet screens, TVs, electronics.
A good rule of thumb, when it comes to sleep and darkness, is that you shouldn't be able to see your hand in front of your face. The same goes for sound - try to block out external noises. You can use earplugs, white noise machines, air-conditioners, fans, etc. If you need your electronics in your room, put them in “airplane” mode, so that you are not disturbed by notification sounds during the night.
Temperature and air quality in your bedroom
This is something that we often don’t think about when it comes to sleep. The golden rule for temperature is - the colder, the better. Our core temperature needs to drop in order for us to enter deep sleep and have the best quality sleep. The ideal temperature for your bedroom would be 16-20 degrees Celsius (61 to 68 degrees Fahrenheit). Fresh air will help you to achieve better sleep quality too. The best thing you can do before you go to sleep, is to open your windows and let fresh air to come in for maybe 10 to 20 minutes before you go to bed. If the climate allows, you can also sleep with your windows open.
Plants and fresh flowers might be a good idea for your bedroom too. They bring energy into your room, remove toxins from the air and make it just a happier and healthier place to sleep and live in.
Your mattress and your bedding
Your bed is the star or the centerpiece of your bedroom. You should be comfortable in your bed, have enough space to turn around, and it shouldn't cause you any kind of pain/ back pain at all. This has a lot to do with the quality of the mattress, so choose your mattress according to your needs. Generally speaking, latex and memory foam mattresses will last longer than beds with springs, because springs tend to wear out faster.
Consider replacing your mattress if one of the following is true:
- If your mattress is older than seven years
- Your bed's not big enough for all the bodies that sleep in it (partner, children, pets)
- If you wake up regularly with aches and pains
- The mattress has visible signs of wear and tear
- If you had a better night's sleep elsewhere (a friend’s house, a hotel room)
- If your bed does not feel comfortable and welcoming at all.
That’s it in a nutshell when it comes to your ideal bedroom and better sleep.
Keep in mind that you don't have to work on all areas at once. It might be too overwhelming. So, instead of avoiding the makeover all together, try to work on one or two areas at a time and see how it goes. See how those changes make you feel when you enter your bedroom and how they affect your sleep and then pick another area or two you can improve. You should do this until you feel you created your own little sleep oasis or sleep sanctuary. Feel free to reach out to us, if you have any other sleep-related questions.
Stay safe, and sleep well.
This blog post was created by our sleep coach Jessica Rojas.