Far too often, our bedroom becomes a multipurpose room. We use it to store clothes, to get ready in, to play with the kids, as an office, or even just as a dumping ground for laundry. While this is natural for busy families, the bedroom should be reserved as a sanctuary for relaxation, regeneration, and, if you like, reconnecting with your other half. When our bedrooms are not set up to promote sleep, it is not surprising that so many of us struggle to switch off at night. Find out how to create the perfect bedroom for a good night’s sleep with this guide.
Get the right mattress
Sometimes all that stands between you and a good night’s rest is your mattress. A hard, creaky, lumpy, or squishy mattress can make it impossible to get comfortable. There are lots of types and sizes of mattresses out there, but it is essential to get the right choice for you. Memory foam mattresses are popular as they offer both comfort and support. A cool gel memory foam mattress is made up of particles that draw heat away from the body, while standard memory foam can trap heat and cause you to become too warm during the night.
The level of light in the bedroom is incredibly important. From TVs and laptops, the smartphone we keep by the bed, we use a lot of technology which emits blue light. This light interferes with our circadian rhythm and interrupts our REM (Rapid Eye Movement) sleep. Keep technology out of the bedroom as much as possible and use soft lamps or dimmer switches to provide a soothing glow. Blackout curtains will prevent the sun, moon, and streetlights from creeping in when they are not wanted.
Keep the room at the right temperature
A bedroom that is too warm or too cold will prevent us from getting good quality sleep. If you can adjust the temperature in the room, it should sit between 60-67 degrees. If it is too hot in the room, an air conditioner or fan could help to cool the room down. Installing blinds and/or insulating the bedroom window can also make it easier to control the temperature regardless of the weather outside.
Choose a calming color scheme
The bedroom is not the place for neon or vibrant colors, as studies have shown they can prevent people from being able to switch off at night. From painting the walls and replacing furniture to buying new bedding and ornaments, a calming color scheme with tranquil artwork can make all the difference.
Listen to soothing sounds
Unwelcome, sudden sounds can interrupt our sleep, but some ambient noise can be helpful. There are apps, CDs, and playlists that are designed to promote sleep, but it may take some time to find the right type of sound for you. Some people prefer a babbling brook, wind in the trees, ocean waves, or birdsong, while others find the continual whirring of a fan to be soothing.
Declutter the room
A messy room can increase anxiety levels in many people, so take some time to clear out the clutter and tidy what you want to keep into cupboards or drawers. The clearer the room, the easier it will be to relax.