You may not realize it, but your bedroom environment might be stopping you from achieving better sleep at night. Transforming your bedroom can have a significant impact on your rest at night.
So if you are looking for natural ways to improve your sleep quality without resorting to drugs or sleep aids, you have come to the right place. Below are some tips that can help you transform your bedroom into a sleep-friendly environment.
Make Your Bed a Priority
Your bed is the most important part of your bedroom as an accessory to a peaceful sleep. Therefore, make sure that you have a bed that suits your bedroom design and is conducive to a relaxing shuteye.
Start with your mattress since that is the foundation of a comfortable lying down. You must choose a good-quality mattress to suit your body weight and your preferences. Some people like to sleep on firm mattresses, while others prefer something plush and soft. So choose one that you find more comfortable for a good night’s sleep.
If you have trouble sleeping at night, you can consider using a heavy blanket for sleep, such as a weighted blanket. They are filled with glass beads to provide Deep Touch Pressure therapy that helps you sleep better at night. When you use a weighted blanket, you will feel as if someone is hugging you, which gives you a sense of calm and security.
Weighted blankets are also scientifically proven to produce serotonin and melatonin in the human brain. Serotonin can reduce stress and anxiety, which helps you calm down, while melatonin induces sleep. Weighted blankets can also help achieve better sleep by regulating your blood flow and improving your overall well-being.
You should also pay attention to the thickness and material of your pillow. If you cannot use a down pillow, you can consider using a memory foam one. Your bed linen is also a contributing factor for a peaceful sleep at night. So choose a material that feels the most comfortable to you.
Use Feng Shui
The Chinese philosophy of Feng Shui focuses on balancing the energy of your room. Understanding this philosophy in depth can feel complicated, but you can follow the general principles to arrange your bedroom so you can benefit from the effects. Some of the principles are as follows:
- Make sure that your bedroom, especially the bedside area, is free of any clutter.
- The furniture in your bedroom should have curved corners instead of edges to promote the flow of positive energy in your bedroom.
- Try to create an environment that resembles a cocoon so that you can shut out the outer world when you sleep.
You may find it challenging to follow the principles of Feng Shui in a smaller bedroom. One of the easiest ways is to introduce a minimalistic design to your bedroom. Get rid of additional furniture and rearrange your bedroom to find a layout that provides a sense of calm.
Another easy way to introduce Feng Shui in your bedroom is to keep it clean. You need not scrub your floors every day, but you should have a routine to ensure that your bedroom stays neat and tidy. The decoration in your bedroom should also imbibe a peaceful environment.
Make Your Bedroom Cool
The temperature of your bedroom is a crucial factor to ensure better sleep at night. Experts recommend that your bedroom temperature should be between 60 to 67°F for optimal sleep. If your bedroom temperature is less than 54°F or above 75°F, your sleep might get disrupted.
Most people do not realize it, but the human body goes through physiological changes before they fall asleep. The core temperature of the body goes down, which makes you feel tired. So if you have trouble falling asleep, a cool bedroom can help by cooling down your core temperature and inducing sleep.
Sleeping in a room at about 66°F also helps in boosting your body’s metabolism. If you live in warmer climates, you will have to rely on an air conditioner to make your bedroom cool. But if you cannot use an air conditioner at home, there are several other ways to cool down your bedroom.
You can use dark and heavy curtains to minimize the amount of sunlight that enters and warms up your room. You can also take a cold shower before you go to sleep. Avoid big hot meals at night and try to eat salads or fruits for dinner.
Most people feel reluctant to transform their bedroom because they fear they will not be able to sleep in the new conditions. That is why you must make gradual adjustments and change things one at a time.
Preferences and tolerances vary from person to person, so trust your body to tell you what is best for you. There are several other ways to ensure better sleep at night, so feel free to try them and see what works best for you.