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9 easy ways to make your bedroom more ‘sleep-friendly’

12 Jul 2019

There is no better way to enjoy a good night’s sleep than to design your bedroom to fit the the definition of ‘sleep-friendly’.

Here are a couple of ways you can turn your bedroom into a dreamy, tranquil space:

1. Go dark

The way the brain is wired is in such a manner that it associates the night with sleep. Ideally, light is a trigger for the brain to be up, which means that if it gets to night and your bedroom is still bright as day, you might have trouble sleeping.

Instead, concentrate on making your bedroom as dark as possible. Use wall colours or shades and curtains on windows, whichever route you pick, darker is always better.

2. Tame your artificial light

Given that going darker is the number one tip on how to fall asleep fast, you must take care of the artificial lighting in your bedroom. This means getting rid of any TV, iPods, phones, computers, and other artificial sources of light.

3. Freshen the air

Pleasant smells make it easy for you to relax. If your bedroom is not located in a place of fresh air, find ways to fix this. You can use flowers and plants outside your window or in the backyard to improve air circulation. Otherwise, consider scents like lavender that soothe your body and encourage serene sleep.

4. Get rid of noise

Like light, noise can inhibit sleep a great deal. Some people may prefer slow music, lullabies, or melodies to help them fall asleep, but this is not the kind of noise in question here. Shut down the TV and other screens that can be noisy, and if your neighbourhood or the street is the problem, consider making your bedroom soundproof.

5. Cool your room

Heat and high temperatures can make you super-uncomfortable during the night, particularly when you begin to sweat profusely. Consider a ceiling fan, electric fan, or leaving your air-conditioner on through the night.

6. Change your mattress

A comfortable mattress is paramount if you are to enjoy your sleep. Consider an appropriate firmness vs. softness before you choose the perfect mattress. Get expert advice.

7. Find the right bedding

The entire bed matters when it comes to encouraging sleep. For one, choose bedding that is silky with natural-fibre sheets that come in soothing colours. Consider using brighter colours to complement your space.

Get soft and comfortable pillows too, along with a roll for behind your neck, a wedge for your back, a full-body pillow if you wish, and much more as per your needs.

8. Get rid of clutter

A lot of the time we may take clutter very lightly, but it does have negative consequences when it comes to creating a sleep-friendly environment. The goal of falling asleep is to declutter the mind and rest the body, and clutter does not complement the process, but rather acts as a visual stimulus to your brain, hence causing insomnia.

9. Personalise your bedroom

Your bedroom should feel like home. It needs to be a space to rejuvenate and shut out all the negativity of the world. Include several things that are personal to you like your favourite pillows, pictures, a doll you love, to mention a few. Be careful not to clutter it with all the memorabilia.

Happy sleeping!

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