Could your bedroom be the culprit for your lack of sleep?
There are a myriad of factors contributing to insomnia or sleeplessness, but Bed Expert Darren Nelson from Solacesleep.com.au says one consideration which goes unnoticed is your bedroom itself.
“Your sleeping environment is a critical factor in getting a good night’s sleep.
Fluffed pillows, a bouncy mattress, and a clean room can solve some sleep disorders,” Nelson says.
“Organising your sleeping quarters can induce relaxation and comfort and relieve stress and anxiety.”
Tips to organise your bedroom:
De-Clutter - You know what they say – a cluttered room is a sign of a cluttered mind.
You might not be Marie Kondo, but at least you’re making big changes to your life – and sleep.
Sort your piles into three boxes: keep, throw, and donate. Just like Marie Kondo, keep the ones that spark joy to you and throw (or donate) materials that you don’t need.
Every item must have a home - Your belongings should all have a place in your room.
Whether hanging, a box or storage container, everything must have its own place.
Keep it clean - A key to a better bed sleep is having clean bedding. You don’t want to sleep where bed bugs and dust mites thrive. Change your linens every week and dry and air your mattress and pillows to reduce the growth of mildew and molds.
Change your sleep environment
People often attribute their sleep loss to physical and psychological conditions, but often overlook their sleep environment. Physical changes in your room can impact your rest as auditory-visual and touch sensory influence your sleep quality.
Get the ideal room colour: Design your bedroom with neutral shades like white and cool colors (blue, gray, and green) ideal for a bedroom set-up. Travelodge UK reported that 2,000 people who slept in blue-colored bedrooms rested for more than 7 hours a night.
Block out the light: Your circadian rhythm highly depends on light, and too much of it can cause sleep delay. Use blackout curtains of darker shades to help induce melatonin. This way, it can wind you to sleep at no time.
Keep your bedroom cool: You sleep well when your body temperature drops. Even in winter, it’s important not to overheat. Layer your blankets and consider a cooling mattress.
Reduce the noise at night: Our brains still process sounds when we sleep. So if a baby crying or passing car will jolt you awake at night. Reduce noise by making your bedroom sound-proof. Shut your windows or use a white noise-sound machine.
Unplug gadgets: Electronics emit blue light that suppress melatonin. What’s more, it keeps you alert at night and increases the chance of getting insomnia. Shut down your gadgets at least 30 minutes before sleeping.
Use calming scents: Scents good for relaxing are lavender, chamomile, jasmine, and mint. Aromatherapy can help improve your mood while getting ready for bed.
The Right Bed
So, you’ve got a clean room, but, what about your bed?
Where you lie down might be full of hidden discomforts that keep you awake. A good night’s sleep might be as simple as investing in sleep products and cleaning them.
Darren Nelson says you need to choose a mattress that’s best for you.
“There are different mattresses available in the market, and each comes with pros and cons,” Nelson says.
Innerspring coils - These types of mattresses have softer density and bring in cooler bedding. Due to their lightweight and hollow features, it has the tendency to break in easily. Remember to flip or aerate innerspring coils to prevent bed bugs, mildew, or dust mites from growing.
Memory foams - These soft mattresses are known to alleviate pain and pressure points due to its conforming properties. However, they’re known to retain body heat. Many contemporary foams are infused with special cooling properties to relieve hot sleepers.
Latex foams - They are all-natural and environmentally-made mattresses from the sap of the rubber tree. They’re a lot firmer and cooler – which is ideal for back and heavyweight sleepers.