Turn Your Bedroom into a Sleep Sanctuary
If you transform your bedroom into a welcoming and comfortable place for sleeping, you will sleep better at night.
If you transform your bedroom into a welcoming and comfortable place for sleeping, you will sleep better at night.
If you don’t wake up every morning refreshed and relaxed, and it always seems as your day starts getting up on the wrong side of the bed, it is time for a bedroom makeover. If you transform your bedroom into a welcoming and comfortable place for sleeping, you will not only gift yourself better sleep, but you will also ensure that each time you wake up, your day is off to a great start. Learn how to transform your bedroom into a sleep sanctuary.
Before rushing out to the furniture store, organize your thoughts and put some of your ideas for a bedroom makeover on paper. Determine your budget and strictly stick to it. Consider the colors, fabrics, and furniture that you would like to buy and why. If you spent a night of quality sleep at a hotel, try to identify why was sleeping there so great. Try to incorporate that atmosphere into your bedroom. Think about how your ideal bedroom looks like and what feeling it should evoke. Lastly, describe how you want your bed to feel.
Natural lighting: Although your bedroom should be used only for sleeping, it should be completely dark. During the day, you must ensure your sleeping space is bright and cheerful. To do this, you need large windows that let the sunshine in, but you should also get room-darkening blinds or drapes that will give your room peaceful darkness for sleep when you need it. They will block out any ambient light such as streetlamps, moon, stars, and light from the hallway. You can also consider wearing eye masks. If you keep your bedroom dark when you go to sleep, and make sure it gets gradually lighter in the morning, you will wake up more naturally in the morning and sleep better at night.
Electronics: Light coming from electronic devices such as TVs, phones, alarm clocks and similar can disturb your sleep during the night, so make sure you turn them off or at least strategically place them so that they don’t bother you. The blue light that our favorite electronic devices emit interferes with our sleep cycles, and it affects the production of melatonin, the hormone that helps us shift into sleep mode. It would be the best idea to turn off your smartphone, laptop, and TV at least a couple of hours before going to sleep.
Lighting: Choose light bulb wattage for your bedroom that offers gentle or ambient light. You don’t need a bright light as you do in your office. Lower wattages, around 45 to 50 watts, are ideal for creating the perfect sleeping atmosphere. They are also great for reading in bed. If you need brighter light in your bedroom, opt for dimmer switches that help you control brightness as needed. Don’t forget that the light intensity can affect your circadian rhythm.
Your bed is the most important part of your bedroom, and it must be comfortable and designed to meet your needs. When it comes to creating a sleep sanctuary mattress has a vital role. Without a quality mattress, you will have troubles sleeping comfortably at night, so consider replacing it as a part of a bedroom makeover. Many mattresses last eight or nine years, and if you have had your mattress for 15 years, it means that you should replace it. Over time, they lose their initial comfort and support and start sagging. If you notice any sagging or lumps, you should get a new model. Also, consider replacing your current mattress if it is too small for you and your partner and if you tend to wake up in pain and discomfort. In case you have troubles getting enough quality sleep at night, it indicates that you need a new sleeping surface.
If you decide to get a new mattress you need to keep in mind that the quality of the product is vital. You shouldn’t choose models of low quality just because you want to save some money. Luckily, many quality mattresses are available on the market at affordable prices. You don’t have to spend a lot of money on a high-quality model. It is crucial to choose the one that meets your needs. For example, the right mattress should be comfortable and keep your spine properly aligned. Pressure relief and cooling benefits are also important when it comes to choosing a mattress, and so is the firmness. People’s preferences when it comes to firmness vary, depending on their weight, favorite sleep position, and needs. Materials of the mattress and the size are also something that you should take into consideration. All in all, you need to consider all these factors before purchasing a new sleeping surface for your bedroom.
The choice of pillows is also crucial, and you should replace them every few years. Over time, pillows collect allergens such as dust mites, mold, and skin cells. That’s why you shouldn’t wait for too long to get a new one. Luckily, there are many hypoallergenic models on the market that are resistant to dust mites and bacteria. When choosing the right pillow, you need to make sure that it keeps your spine straight and provides the proper relief from pain and pressure. Conforming and firmness level are also something that you should consider. If you sleep on your back, you should opt for a pillow that will keep your neck and spine in the proper position. Pillows for side sleepers should keep their spine straight, and people who sleep mostly on the stomach should choose thin pillows that will prevent them from arching upwards when sleeping.
In order to transform your bedroom into a sleep sanctuary, you need to eliminate or reduce all irritating noises. Noise coming from phones and gadgets can disturb your sleep so make sure you silence them before going to bed. Outside noise such as train horns, the sound of passing cars, garbage trucks, people passing by, and other common noises can also disrupt your sleep. If you have troubles sleeping due to some noise, white noise may help you – try turning on a fan, air purifier or even a small fountain. You can also find many white noise machines on the market. These white noises will help block other irritating sounds and help you fall asleep faster when it is time for sleep. Playing calming music can also help. When we listen to relaxing music, our body relaxes, our heartbeat and blood pressure drop, and we simply feel calm. All of these things prepare our body for sleep. If you sleep with a partner who snores, and decongestants and similar stuff don’t help, you will have to visit a sleep specialist.
A bedroom that is too warm or too cold will prevent us from getting enough proper rest that we deserve. Temperature preferences vary from person to person. However, research shows that the ideal temperature for sleep is around 65 degrees Fahrenheit. Hot bedrooms can interfere with the body’s natural temperature and prevent us from falling asleep and staying asleep throughout the night. Cool temperatures are much better for sleep. That’s why it seems to us that it is easy to fall asleep on rainy days – the temperature drop before the rain starts makes it easier to drift off to dreamland. The best way to set the temperature properly is to add a programmable thermostat to your bedroom. Blackout curtains are also effective when it comes to keeping the bedroom cool as they not only prevent the light from waking you up, but they also prevent the sun’s heat from warming up your body. Additionally, you should consider using specifically designed cooling mattresses and pillows as they don’t retain body heat, and will maintain the right temperature throughout the night. If you want to stay cool, another option is to sleep naked. On the other hand, if you want to be warmer, you should wear socks.
Another thing that you need to know about creating a sleep sanctuary is that the colors you choose not only affect the appearance of your bedroom, but they can also impact your mood. You should stay away from bold and bright colors because they have a stimulating effect on our mind. Instead of that, you should look for colors that help you relax. Neutral colors and pastels are the best choices as they are relaxing and can improve your sleep. If your room is small and you want to make it look bigger, choose lighter colors. If you want your room to appear smaller and intimate, opt for darker colors. Splashes of color are only allowed with décor and bedding.
The materials you choose can significantly affect the quality of your sleep at night. When it comes to sheets and pillowcases, test different materials and opt for the one that is the most comfortable and appealing to you. The materials should be soft and cold to touch. That way, you will sleep comfortably throughout the night, and you won’t have to worry about sleeping hot. If you are prone to allergies, it would be the best idea to choose hypoallergenic pillows, pillowcases, and bed sheets. When it comes to pajamas, make sure they are soft and comfortable, and that they are made from breathable and natural materials. The best choice when it comes to PJs is opting for those made with 100% cotton. If you plan to add a rug to the bedroom, add one that will feel good to your feet.
You don’t need a lot of details to create a perfect bedroom that is comfortable and welcoming. Clutter can cause stress and discomfort, so make sure you avoid it by keeping your accessories to a minimum. Your bedroom should be a place where you can feel relaxed, and if it is cluttered, you will be under stress and won’t be able to relax properly. You need to add details that will create a calming environment. Adding meaningful photography and a fresh plant will be enough to make your bedroom a happier and healthier place to sleep.
Have in mind that when it comes to bedroom makeovers, less is more. Not only multiple pillows, duvets, and other accessories will make your bedroom look tasteless, but they will also disturb your sleep. Get only the accessories you need. If you want to buy a bunch of pillows, make sure you remove them every night before going to bed.
Not only surrounding yourself with lovely smells is pleasant, but it will also help you sleep better at night. Studies have hinted that lavender oil could have a positive impact on your heart rate, skin temperature, and it can even decrease your blood pressure. Vanilla, jasmine, rose, and sandalwood can also relieve you of stress and anxiety, help with depression, and improve your sleep quality. Chamomile can also help send you off into a deep sleep. On the other hand, peppermint and lemon have the opposite effect as they are activating scents. No matter if you get these scents in forms of essential oils, candles, or pillow sprays, they will help relax your mind and body.
Renata is an economist who has always had a passion for writing. She is a dog lover, Netflix addict and a sleepaholic. When she is not busy doing sleep research, she spends her time reading books, hiking and playing video games.