Here’s some tips to turn your bedroom into a sleeping sanctuary.
Add ambient sounds
Sounds play a big part in brain wave activity while you are sleeping. The steady sound of tranquil noise helps regulate these brain waves and studies have shown that those who are exposed to ambient sounds during their sleep report a more restful night, with studies showing on average sleep improves 23%. For those merely napping anytime of the day, the stable sleep increased more than 45%t. To achieve these results on your own, invest in a table top fountain or download audio files of falling rain or flowing rivers. There are plenty of free podcasts and YouTube videos to choose from.
It’s been proven time and time again that aromatherapy can help you doze off to sleep and also aid healthy sleepers in having a deeper sleep. Lavender oil is a favourite and has been proven to help relieve insomnia and reduce symptoms of depression when used in sleep therapy studies. Like many aromas, lavender has a mild sedative effects so it’s excellent at helping you to switch off. Add a few drops of essential oils this to your bedtime routine by placing a few drops on your sheets and pillows. Mist a fragrance spray or add a few drops of oil to the bed linens. Jasmine, chamomile and ylang-ylang are also popular choices.
The brain responds to light around you, (in the same way it does to sound) so any unnecessary light interferes with the duration and quality of sleep. Light stimulates the brain to make you more alert so take a look at your bedroom.
When the sun is out, people are naturally programmed to stay awake, and artificial light produces the same effect. Devices such as tablets, cell phones or lamps cause the brain to stop secreting melatonin, the hormone responsible for making you sleepy.
It is best to turn off such devices when not in use and to reduce the amount of night-time usage. When sleeping in the day, use block-out blinds to cover incoming sunlight. These blinds omit 100% of the visible light and ultraviolet radiation and are also a great idea for anyone who works shifts and nights to block out the daylight.
Sleep on the best mattress you can afford
A good mattress is soft enough for comfort, but strong enough to support the back. When your mattress is in top shape, your body is able to rest efficiently. Sleeping on a poor mattress can cause aches, pains and restlessness. You may prefer a firm mattress to support your spine. A firm mattress should support the spine’s natural curves, keeping it in the same position as when standing.
If you sleep on your side, it is best to have a softer mattress. A soft mattress can adjust to the curvature of the body if you move often during the night. If you like variety,consider investing in an adjustable mattress, depending on your changing needs.
Wear comfortable pyjamas
Uncomfortable clothing can interfere with sleep by causing discomfort. Some fabrics may cause itching. Constricting clothes may be painful or cut off circulation. You need a full range of movement, so make sure your pyjamas allow you to adjust positions. Sometimes your clothes may be the wrong size.
If they’re too small, it leaves exposed skin and you may become cold during sleep. If the’re too large, you may feel smothered or fall out of bed from stumbling over the extra material.
The body’s ideal temperature goes down during sleep. The brain controls this internal temperature, dropping it to induce sleep. If the conditions of the surrounding environment are off, the body struggles to reach this ideal point. The cooler the room becomes, the easier it is to rest. Make sure it’s not too cold, though. Ensure the temperature is at a level you feel most comfortable at while sleeping.
Eliminate electromagnetic radiation
In most bedrooms, electricity from appliances and lights is much stronger than the electricity from the body. Long-term exposure impairs the body’s ability to function. Electromagnetic radiation also reduces the amount of melatonin you produce. Melatonin cleans up free radicals while you sleep and helps the immune system. Turning off plugged-in appliances can reduce the amount of electromagnetic radiation in your bedroom. You can also purchase devices that deflect electromagnetic fields within your home.
Many people who work night shifts suffer from disturbed sleeping routines as the body often rejects an unusual schedule. Even if you can adjust to a hectic schedule, you may not always be able to rest with additional interference. Following a few of these steps will bring you closer to the fulfilling sleep your body deserves.
This weekend, why not take some time and look at your sleeping sanctuary – it’s somewhere you spend a lot of time, so make it a priority and get the sleep you deserve.
Visit our Home Ideas bedroom collections for ideas and inspiration to create your sleeping sanctuary.
originally posted on realestate.com.au