Ana Maria Great sleep quality starts with a cozy and welcoming place for unwinding and sleeping. Here are some tips to help you transform your bedroom into a sleep sanctuary you will never want to leave:
– Choose the right color: Supposedly, cool-tone colors like gray and blue can improve sleep quality, whereas warm shades such as yellow and red may have the opposite effect as they can increase blood pressure, body temperature and heart rate. You can either paint your walls a cool tone color or change your bedding to add some sleep-friendly shades to your bedroom.
– Adapt the lighting to sleep mode: Bright, artificial light affects the production of melatonin, which is a hormone that helps your body sleep. Add a dimmer to your ceiling light and soften the glow at least an hour before going to sleep.
– Upgrade your pillow: Find a pillow that keeps your head in a neutral position when you lie down, meaning that it doesn’t cause your chin to point toward your chest or toward the ceiling. Also, pillows collect dead skin cells, mold and dust mites and should be replaced about every 18 months.
– Silence is golden: Some noise is unavoidable, but limiting the possibility of loud thumps, clunks, and other distracting sounds when sleeping can help improve how satisfied you feel in the morning. Consider placing a white noise machine in your bedroom, and try wearing ear plugs if you live in a loud urban environment. Position your bed away from windows and thin walls, and turn off all electronics in your home before you go to sleep. (Source: National Sleep Foundation)
– Find the right scent: There are plenty of essential oils that could help you relax and improve your sleep quality, such as lavender, vanilla or jasmine. Add an essential oil diffuser to your bedroom and find what scent works best for you.
– Check the temperature: The optimal room temperature for sleep is between 60 and 67 degrees, so remember to check the thermostat before going to sleep.
– Choose a quality mattress: A top-quality mattress that keeps your spine aligned properly will ensure sleep satisfaction. Keep in mind that if you’ve had your mattress for more than five years, you should probably consider changing it as soon as possible, as it’s likely not providing you the same comfort as before.
References
The Better Sleep Council – The Ideal Bedroom – Extreme Remake: Bedroom Edition
The National Sleep Foundation – How to Pick the Right Pillow for You
The National Sleep Foundation – Transform Your Bedroom Into A Sleep Sanctuary
The National Sleep Foundation – How Noise Can Affect Your Sleep Satisfaction
