The bedroom is the most important place in the entire home for many reasons, most vitally sleep. Getting the proper amount of hours of sleep per day can make all the difference in improving your appearance, strengthening immune system, sharpening alertness/focus, and brightening up your overall mood. That’s why it’s important to create and foster a calming, relaxing environment that will help induce a peaceful, easy slumber. You don’t need a lot of money or a complete room makeover in order to achieve this effect either! Here are some simple tips and tricks you can use for getting better sleep in your bedroom even on a budget.
Swatch It Up
Color psychology is a fascinating practice that can help you understand how certain hues can affect your mood, even in selecting a wall paint color for the bedroom. Neutral/muted tones (such as taupes, grays, beiges, and whites) are perfect for providing a calming, relaxing atmosphere and putting the mind at ease, while studies have shown that certain cool colors such as blues and greens are more likely to induce sleep than warmer tones, which can irritate the eye. For sheets and pillowcases, try shades of red, orange, yellow, and black; traditional blues and whites can potentially affect melatonin levels.
Invest In The Mattress
The bed is the bedroom’s centerpiece, and while investing in a quality mattress may be pricey, it’s worth it to access if you’re getting the best quality sleep available. If your mattress is older than five-seven years, is too small, or has visible wear and tear (lumps, sags, rips, holes, etc.), and/or if you’re regularly waking up with back or joint ache or pain or unable to comfortably sleep through the night, it may be time to replace your mattress. There are many types available on the market (such as memory foam, latex, and innerspring) for your specific personal needs.
Keep It Cool
Temperature is an unsung yet essential element in any room, but it’s especially important in the bedroom for inducing sleep. While preparing for falling asleep your body temperature drops naturally as a means for preparing itself, and if it’s too warm or too cold it can disrupt the overall flow. The ideal bedroom temperature rests at around 65 degrees Fahrenheit, but anywhere between 60 and 67 degrees Fahrenheit will help your body reasonably cool down without hassle. Additionally, try not to sleep with too many excess duvets, throws/blankets, and pillows at night because they can unintentionally raise body heat.
Turn Down The Lights
Keeping your bedroom as dark as possible is essential for most people to fall asleep faster because artificial lighting can easily mimic natural light and sustain awakeness. This blackout can be achieved by getting room-darkening curtains, shades, or blinds that block out outside light, installing dimmer switches, or choosing light bulbs with lower wattages (ideal is in the 45 to 50 range) for better ambiance. It’s also better that you keep electronics as away from the bedroom as humanly possible, but if not then place illuminating light sources from devices (such as televisions, computers, and cell phones) away from your line of vision so they are not noticeable in the dark.
(Don’t) Make Some Noise
Whether it’s traffic outside, someone walking in the hallway, the buzz from a nearby modem, or an alert from your phone, noise is another external element that can unintentionally startle us out of a pleasant slumber. Studies show that gentle, subtle noise can trigger sleep, so try installing a fan or air conditioner to generate some white noise, or using a sound machine that produces soothing, mellow background sounds. If you’re a person that claims they can’t fall asleep without listening to music, set a self timer on your alarm that will turn it off a short time after you typically fall asleep; that way, the sudden silence isn’t jarring for your senses.
Aromatherapy is based in the idea that particular smells can help improve physical, mental, and even psychological well-being, and research shows that certain scents are ideal for triggering relaxing feelings which wind a person down and induce slumber. Whether by spraying perfume, candles, incense, or essential oils, through continued use and incorporating it into the nightly routine you can train your mind to associate the sensation with getting ready for bed and falling asleep easily. Lavender and vanilla scents are the most popular, but jasmine, sage, rose, and chamomile are also recommended for rest, as is any scent that is associated with positive feelings or memories.