There is no doubt that sleep is a vital part of our daily lives and has a significant impact on health. Our busy lives many of us have difficulty getting enough sleep due to our busy schedules. Some people may set aside enough time to sleep, but they also forget to consider some of the other important aspects of sleep hygiene.
Therefore, we cannot get a good night’s sleep because of this. Undoubtedly, the environment in which you sleep plays an important role in your sleep hygiene. Therefore, it is important to ensure that your sleeping area is as comfortable as possible.
Our rooms play an important role in the comfort of our lives because we spend approximately one-third of our lives sleeping. We often overlook the importance of ensuring our bedrooms and apartments for rent in Clarksville, TN, are comfortable and conducive to sleep. Find some on this website.
How can we make our bedrooms more sleep-friendly?
Colors that appeal to the eye
The color scheme of your bedroom is determined by the walls, floor, furniture, and bedding you choose. The colors you choose for your bedroom should make you feel at ease at bedtime. You can choose the colors that appeal most to you, but most prefer softer, warmer colors.
The color scheme in your bedroom may only be possible to redo for renters or people on a limited budget partially. You can, however, creatively accent certain colors with well-placed bedding, rugs, or wall art.
Get rid of the clutter
Make it a priority to make your bedroom the only place you sleep at night. There is no gym, home office, or theater in this room. If there is anything that makes you go to your bedroom for any other activity than sleeping, then you should start by removing it from your bedroom.
It would be great if you also considered changing your TV (the hardest change for most people to make) as part of this change. If you engage in other activities in your bedroom, your brain will associate those activities with the bedroom, and we want the bedroom to be associated only with sleep.
It would be best to have a comfortable bedroom temperature between 60-71 degrees Fahrenheit. Experts recommend keeping bedrooms cool to prevent sleep disruptions caused by excessive heat. Use a fan, or open a window, depending on the season, if you don’t have a thermostat to keep your bedroom comfortable.
Mattress and Bedding
As the centerpiece of your bedroom environment, your bed is, of course, the main piece of furniture. Your mattress must be well-built and comfortable, which means that it should meet your preference regarding firmness. As well as being supportive, it should provide appropriate pressure point relief to suit your body weight and the position in which you are sleeping.
Research indicates that a new mattress can improve sleep, reduce stress, and ease back pain. It is not surprising that the National Sleep Foundation found that 93% of people claimed that a comfortable mattress was essential to getting a good night’s sleep in its 2010 Bedroom Poll.
It is crucial to remember that your pillows, sheets, and blankets are all essential to making your bed a comfortable and inviting place to sleep. By aligning your head and spine properly, pillows can prevent neck pain, and bedding can create a soft and cozy feel while managing your body temperature. Keeping your bedding clean regularly will keep it feeling fresh and reduce dust and allergen buildup. Don’t forget to clean your PC if you keep it in your bedroom!
Get rid of all electronics
Electronics emit blue light, which tricks the body into reducing the production of melatonin, which prepares you for sleep, so removing the TV from your bedroom is also a good idea. In addition, light is generally associated with alertness. Keeping a smartphone in the room is not a bad idea as long as it is kept in the face-down position so that you won’t be woken up by the display lighting up if you receive any notifications.
It is a common habit for people to keep their phones next to their beds because they use them as alarm clocks and phones. The best solution is to put the phone on ‘airplane mode’ so the alarm won’t go off even if you put it on ‘airplane mode.’
A lack of sleep quality and poor overall health has been linked to frequent awakenings caused by external noise. A white noise machine can drown out the sound of outside noise if you cannot control it. Many use speakers to play comforting music in their bedrooms to help them sleep better. Several mobile applications can be used for this purpose.
Establishing a consistent bedtime routine
Having a consistent bedtime routine can greatly improve the quality of your sleep. Here are some tips to help you establish a routine that works for you:
- Set a regular bedtime: Try to go to bed at the same time every night, even on weekends.
- Wind down before bed: Give yourself at least 30 minutes to relax before going to sleep. This can include activities such as reading, taking a warm bath, or practicing yoga.
- Limit caffeine and alcohol: These substances can interfere with your ability to fall asleep and stay asleep.
- Mirror placement: Avoid placing mirrors directly across from the bed, which can create an unsettling feeling and disrupt sleep.
There are many small things we do that impact our sleep, but we don’t even think about how they affect us. However, it is fortunate that there are many of these things that are relatively easy to change; all we need to do is start prioritizing our sleep as soon as possible.
You can make simple changes to your bedroom environment to make it more conducive to sleeping today. Making your sleep environment as conducive as possible is a great first step toward better sleep. Incorporate these other sleep hygiene principles into your daily routine once you have optimized your sleep environment.