The hours you spend sleeping are an integral factor for the rest of your life. In short, if you’re not sleeping well, you probably aren’t performing your best and living life to the fullest. Because sleep is so important, it pays to design and create a bedroom that will enable you to rest and rejuvenate.
The National Heart, Lung, and Blood Institute provides helpful information to help consumers understand exactly what disrupts sleep and how to resolve sleep disturbances. Once you understand your basic need for sleep and what can prevent you from getting a good night’s sleep, you’ll be ready to institute important changes in your bedroom.
Get ready for seven golden bedroom improvements for better sleep – the transformation in your life and your home will be worth the effort.
Staying comfortable while reclining in bed is important for improving your sleep. A ceiling fan moving overhead can be an effective way to help you get a better night’s sleep. Not only will the ceiling fan provide a cool and refreshing breeze onto you while you’re in bed, but the ceiling fan does one better. A ceiling fan also provides comforting white noise while you sleep, which can improve your sleep immensely. In the winter, you can reverse the direction of the fan blades to enable you to keep warm air down near the floor while still providing you with white noise.
If you struggle with environmental sensitivities, it’s important to keep your bedroom free of allergens to provide a healthy sleep environment. Dust and pet dander can be two huge allergen offenders – especially in the bedroom. To make sure your bedroom is healthy for you, install an air purifier and run it in your bedroom to keep the air cleaner. The white noise given off by the air purifier will also help you sleep. Don’t forget to change or clean the filter in the air purifier often to ensure that it works effectively.
If your mattress is over 7 years old, it may be time to invest in a new mattress to ensure that the time you spend in bed is quality time. After about 7 years, a mattress will not provide comfort and support for your spine, skeleton and muscles. You may have a good indication of how well your mattress is supporting your body by how comfortable you feel when you’re in bed and how you feel when you get up in the morning. If you toss and turn trying to find a comfortable position in bed and if you feel achy upon rising in the morning, you may need to invest in a new mattress. If a new mattress isn’t in the budget, try adding a thick mattress pad to the top of your mattress. The mattress pad will add an extra layer of comfort and may help extend your mattress by a year or two.
Your bedding may be another consideration as you’re making bedroom improvements. Consider investing in allergen-free bedding items, including sheets, blankets and comforter. In addition, replacing your pillows with fresh, new ones can make your sleep more comfortable. Choose pillows in a firmness that feels comfortable to you and make sure you have enough pillows in bed to give yourself a comfortable sleep. Add dust-mite covers over your pillows and mattress to trap dust mites and keep them away from you while you’re in bed. Dust-mite covers typically have a specific effectiveness period – if your current covers are over 8 to 10 years old, replace them with new ones.
Outfitting your bedroom for a night of dreamy sleep can improve your health dramatically. If background or outdoor noise is disturbing your sleep, add another layer of glass to your existing windows to make them more soundproof. These soundproof window additions install easily over existing windows without extensive installation needed. Carpet can also help soundproof the floor. If you like your hardwood floor, add an area rug for a little sound insulation. The colors of your room can have a major impact on how relaxed you feel while you’re in your bedroom. Choose restful colors in the green or blue color palette to help you chill while you’re in the bedroom.
6.Lighting and Light Control
If light entering your bedroom through the windows disturbs your sleep, blackout window coverings or shades can help you maintain a dark room during sleep hours. Invest in overhead dimmer lights with remote control to enable you to adjust and control the light in the room from bed without getting up. Place personal bedside lights beside each side of the bed to give personal light options if one person is awake and the other bed partner is snoozing.
There’s wisdom behind designating the bedroom space for sleeping and resting only without adding other distractions to this room. If you have electronics in the bedroom, including computers or televisions, suddenly your sleeping area has the complication of noise, light and unsettling stimulation. Even exercising in your room, especially before you turn in for the night, can disturb your sleep and prevent you from resting like you should. Instead, simplify the bedroom space with as little noise, activity and distraction as possible. One exception – if you want some sort of sound system to enable you to listen to soothing music, this would be an effective addition in the bedroom that may help you rest and relax.
Once you have your bedroom set up to deliver the most rest and peace possible, you may be amazed how much better you feel and perform throughout the day. The connection between basic health and performance and high-quality sleep isn’t minor. Many bedroom improvements you can make aren’t expensive or difficult to institute. You can even do many of them if you don’t own your own home. Make an investment in your daily activities by creating the best sleep environment possible.