We are sure that a relaxing environment is essential for a good night’s rest. If you go to your bedroom, do you find it restful, peaceful, and a cozy place where you feel quiet and relaxed? If not, then what can you do to improve it? Sleep is a sensory experience. To create an ideal environment, you want to pay attention to 4 of the senses: sight, sound, touch, and smell.
Sight
Light is the single most important environmental factor affecting your ability to sleep. That information helps to regulate your body’s sleep-wake cycle and influences the release of hormones, including the “sleep hormone“ melatonin. When your environment is bright, melatonin levels stay low, and you stay more wakeful and alert instead of sleepy.
A dark bedroom is best for sleep
Darkness triggers the brain to slow down and stimulates melatonin production, what I call the key that starts the engine for sleep.
Use peaceful colors
Keep in mind that bright colors can be stimulating and may affect your sleep and dreams even if you’re not consciously aware of their effect.
Block outside light
Use a sleep mask to block unwanted light coming from outside. Sleep masks are also helpful if you have a partner who likes to stay up reading in bed after you’re ready for sleep.
Sound
Did you know that your brain processes sound even while you’re asleep? That’s why parents wake so quickly when their baby cries, or your partner’s snoring sometimes leaves you tossing and turning. Some sounds are disruptive, while others can be comforting and sleep-inducing. The key is to focus on eliminating, reducing, and blocking the noises in your bedroom that are disruptive to your sleep.
Use earplugs
There are different types of earplugs, including foam, silicone, and flange. It’s essential to wear comfortable earplugs.
Pick the right alarm
Most people need some prompting to wake in the morning. There are innumerable options for alarm sounds, so find one that suits you. Look for the alarm that delivers to you the most effective, least jarring wake-up.
Touch
Is there any better feeling at the end of a long day than sliding into a clean and cozy bed that’s outfitted with your favorite sheets? Touch plays a substantial role in our sleep experience. When selecting bedding, it’s worth it to invest in the highest-quality products you can afford and choose materials that fit your local climate.
Weighted blanket
Weighted blankets offer deep pressure stimulation, a form of touch pressure that feels like a firm hug, a massage, or swaddling.
Temperature
The best bedroom temperature for sleep is approximately between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius)
Materials
Use natural, breathable fibers such as bamboo, wool, down, cotton, and linen. Avoid synthetics such as polyester, which don’t breathe well and tend to trap heat and moisture.
Care
You want to be able to wash your bedding regularly, not only the sheets but also your comforter, quilt, or duvet.
Feel
The feel of your bedding is essential. You’ll spend as much time or more with these materials against your skin as your clothing. Select fabrics that feel good to you and will allow you to maintain a comfortable temperature throughout the night.
Smell
Think smell doesn’t have an impact on your sleep? Think again. The smell is one of our most potent senses, tied directly to the brain’s limbic system, which governs many powerful impulses and drives, including emotions, memory, sexual response, and hunger. Scents can stimulate alertness. They also can calm, soothe, and relax. Introducing the right scents can enhance a sleep-friendly environment.
Try aromatherapy diffuser
Exposure to soothing, relaxing scents can help you unwind and prepare for sleep. Scientific research has demonstrated that lavender has powerful relaxation properties and reduce morning sleepiness.
Open the windows
This is the simplest way to introduce fresh air and clear out pollutants and irritants collected inside your home.
Regulate humidity
The level of moisture in the air also affects breathing and your ability to sleep. If your bedroom is too dry, consider running a humidifier. Or use a de-humidifier if your sleep environment is heavy with moisture in the air.
If you pay attention to all of your senses, you can craft a sleep environment that is relaxing, inviting, and, best of all, sleep-friendly. Let’s care about our sleep!