8 Ways To Make Your Bedroom Sleep-Friendly

How To Get To Sleep - Natural Sleep Remedies - Tips for good sleep - Sleeping Tips

Most of us do many things in our bedroom – right from getting ready to exercising to working on the laptop. But we fail to do the most important thing we need to – sleep. You are not alone. According to the Institute of Medicine, an estimated 50 to 70 million Americans suffer from a chronic sleep disorder. In today’s times, for many of us, sleep may feel like a luxury although it is a necessity to ensure good health. It is a well-established fact that poor sleep can create a problem for a person’s metabolism, hormones, and overall wellbeing.

For most of us, it is our own bad habits and an ill-planned bedroom that causes the sleep disorders. Figuring out the perfect feng shui for your room is impractical for most. But you don’t have to worry, as we’ve compiled a list of 8 effective tips to transform your room into the calming sanctuary to induce a healthier sleeping environment and get you that good night’s sleep you’ve been longing for.


Clear the Clutter

The first step to turning your bed into a tranquil oasis is clearing out all the clutter. Your mind reflects your surroundings, so it’s important your room is clean, minimal and organized not messy (that resonates to stressful). Throw out those tchotchkes you never use, no matter how pretty they look. Got a chair used more for storage than sitting? Consolidate the clothes and papers piling up on it. If you have to dust something more often than you use it, throw it out or find a hidden place for it.

If purely for convenience sake, get a nightstand nearby to hold everything from a water bottle to that oil diffuser. It will be a place to put that book when you want to call it night. If you’re really struggling to put away the desktop clutter, the extra storage of a nightstand can really come in handy. Look for one that’s in a soothing hue and not overpowering.

Clearing off those surfaces will make you feel put together and at peace. If you feel your room needs a deep cleaning to really get into those nooks and crannies and your schedule is too full, consider hiring a professional maid to give it a great once-over.


Opt for Neutral Wall Colors

While bold and bright colors like red, pink, purple or brown look attractive they can induce stress rather than soothe. Many experts have recommended that your bedroom walls should be painted in soothing and neutral colors to make it a relaxing, restful space. Opt for shades like calming blue, earth tones, white, beige, and other mute colors as they have been proven to reduce anxiety, and take your room to a whole new level of relaxation.


Soft Bed Linens

When it comes to making your room irresistibly comfortable, look no further than bed linens. Super-soft, hotel-worthy sheets can make curling into a bed sensationally soothing. When it comes to your duvet or comforter, it’s worth it to pay for the plush. A breathable organic cotton comforter can up your room game instantaneously. Nothing beats crawling into a bed that seems to envelop around you—don’t blame us if you never want to get out.

Make sure to have comfortable pillows to help you relax and get to ZZZs without hurting the neck. Pick neutral colors for these too.


Add Some Greenery

Create an airy oasis by adding a plant or two. Easy-to-care-for plants make a classy addition to any bedroom and add an element of nature that’s naturally calming. Look for small plants that purify air and can be easily placed on top of your dresser or desk. For larger rooms, a nice free-standing plant can help open up space and give you a sense of calm and clean air.


Aromatherapy to rescue

Smells can be instantaneously soothing. Just think of your favorite spa – don’t you feel relaxed and at ease the moment you enter that space?

The essential oils from plant and botanical extracts are known to be one of the best natural sleep remedies and are capable of getting you a good night’s rest. An oil diffuser with calming essential oil is a great way to make your bedroom a sanctuary for peace and sleep! Scents like lavender, ylang-ylang and chamomile are naturally calming and perfect to relax your nerves and put you to bed. We love Eden Gardens high-quality essential oils and blends, they’re 100% natural and have no additives. You can also find other great brands easily available on Amazon – but do read the label to ensure they are hundred percent natural and free from any chemical substances and look for organic options, if possible.


Turn off and put the screens away

Does your bedtime routine involve replying to that last text or email, insta scrolling or checking out the latest news on your laptop? How is that working out for you? According to ABC News, cell phones, laptops and other handheld devices emit a blue light that can inhibit the production of sleep-inducing hormones, keeping you up late at night.

Moreover, the harmful radiofrequency energy transmitted from your phone is more damaging than you can imagine. According to California Department of Health, it is also the reason why you have sleeping disorders and it is also found to be the cause of a string of other health concerns like cancer, infertility, and poor mental health. Most of us have the bad habit of keeping the cell phone next to us and browsing it even when we hit the bed. For some, it’s the same with laptop or tablet. Bad idea. Cell phones emit electromagnetic radiation whenever they’re on, and when you keep them next to you while sleeping you are exposing yourself to those radiations all night.

No matter how cliched it sounds, ditch phone and laptop 2 hours before you go to bed and don’t keep them near you when you hit the bed to keep those radiations away. It’s an advice that will keep you healthy for longer. Make your bedroom is a no-phone zone, especially when you are sleeping. If you must, then put it in airplane mode.


Make use of dimmers and shout out all nights when you sleep

Dimmers are an inexpensive way to take your lights from startlingly bright to soothing and are perfect to switch-on to when you are just about to hit the bed to get you in the snooze mode.

What about when you hit the bed? According to Charles Czeisler, professor of sleep medicine at Harvard Medical School, ‘the more we light up our lives, the less we seem to sleep.’ He also seconds that we should get rid of television, laptop, mobile and all hand-held devices way before we sleep and switch off all the lights (even the dimmers) when we hit the bed.


Set the right temperature

“Quiet, dark, and cool has always been the rule for good sleep,” says James Maas, PhD and CEO of Sleep for Success. Our body’s core temperature is naturally low in the night and lowest around 5 am, so if the room temperature is not set right this may lead to sleep difficulties. Consensus has it that to get good sleep, your bedroom should be set to just over 18C/65F.

Cover images source Freepik

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