Sleeping is a crucial component to our physical and mental health. It’s already an uphill battle as it is to get enough sleep per night let alone get sleep of the quality and depth we need to rest and recharge our bodies.
The bed and bedroom should be all about comfort. It’s where we rest and recharge our bodies at the end of the day. In this post, we will look into ways you can make your sleep and your bedroom more comfortable for better quality, longer, and more comfortable sleep!
Consider getting a white noise machine. Some people can find sleeping in silence relaxing, but if that’s not necessarily you, there are ways around it. You may find sleeping with your radio on at a low volume is helpful. Other people may seek out other forms of white noise such as a fan or a machine especially designed for white noise. White noise machines are equipped with any number of options when it comes to background noises—ocean waves, waterfalls, bird songs, and more. These noises could be just the component you need to produce a more meditative, peaceful place to sleep. Give it a try and see what white noise can do for you!
A clean bedroom is a comfortable bedroom. Clutter is simply one of those things that builds up over time when we are not necessarily paying attention. Don’t feel bad about that; instead, work to fix it. Your bedroom should mostly be associated with sleep, and in order to get yourself in the right mindset, it’s important to clear out clutter whenever possible.
Let’s say you have workout equipment in the bedroom or you have a desk set up for work or your hobbies. If you have a setup like this and if it’s possible, consider moving your office or your “gym” to a different part of your house. Your office and your workout space aren’t for sleep, and your sleep space isn’t for working out or for work either. Not having other activities associated with the bedroom can help keep your work and other activities (and their associated anxieties) separate. The less distractions you have from sleep in the bedroom, the more comfortable your sleep environment will be.
Speaking of distractions, do your best to minimize the use of electronics before bed. This is a difficult thing, given how integrated they are in our lives these days, but make efforts to avoid using cell phones, laptops, tablets, gaming consoles and even TVs in the bedroom. Certain kinds of light help reduce the production of melatonin. Melatonin is a hormone your body produces to help you sleep. When it’s dark outside, your body produces more melatonin to help you sleep at night naturally. Limiting your exposure to unnatural light and blue light thanks to electronics can help you get better quality of sleep.
It can be tough to get to a comfortable sleeping temperature. Too many blankets and you could get too hot. Too few blankets and it’s easy to get cold. Putting one foot outside of the blankets seems like a joke to balance the temperature, but honestly, there’s something to it. Having that additional outlet for cool air to enter into an environment that can get too warm. Sticking a hand or a foot outside of the blankets can have a cooling effect overall on your body as it’s easiest for heat to leave through your hands or feet than any other part of your body.
Along the same lines of temperature regulation, picking the right set of sheets is important. You should look for sheets with a thread count between 200 and 400. Sheets made of natural fibers breathe easier than synthetic fibers. Look for cotton, bamboo, or linen, for example. Natural fibers allow heat to escape when necessary and prevent you from waking up in a sweaty, uncomfortable mess.
Your mattress is just as important as your sheets and the room itself when it comes to getting better sleep. Over time, your mattress wears down; since we spend a large fraction of our lives asleep, it only stands to reason. It’s recommended you have your mattress changed every seven to 10 years. The lifespan of your mattress can vary from model to model, and a good mattress retailer should be able to give you a good idea of how long they will last.
If it’s time to shop for a new mattress, be sure to give it a “test drive” first (if you have a significant other you sleep with, be sure to bring them along). Taking a good 10 minutes or so to get a feel for the mattress should give you what you need to know. If you have back problems in particular, a firm mattress may not be right for you as something a bit softer may be better for your spine. Be sure to test a few different kinds of firmness to find something that’s comfortable for you.
You may be surprised to learn that a fresh coat of paint can make a difference in your sleep cycle as well. According to a survey conducted by hotel chain Travelodge, the color of the room can affect the amount of time participants slept. If possible, you may want to paint your room some shade of blue, yellow, or green; these three colors averaged about 7 and a half hours of sleep or more, according to the survey. These colors bring on feelings of serenity and relaxation, whereas colors like gray, brown, and purple can cut down on sleeping time; the Travelodge survey indicated sleep times in rooms painted these colors reached as low as under six hours.
There are a number of little things throughout the bedroom that can interfere with healthier, more restorative sleep. The good news is, though, at little to no cost and with the right amount of effort, you can bring your quality of sleep to a whole new level.
What are some healthy sleep enhancers you have discovered?