According to statistics, compared to a hundred years ago, there has been a 20% decrease in the amount of sleep that people get. Over 30% of the population is also suffering from insomnia. The Institute of Medicine has also estimated that hundreds of dollars are being spent on medication for sleep related disorders.
Considering all these issues, it’s important to make sure to get the recommended amount of sleep every day. The first step in doing so is creating a comfortable, sleep-friendly environment. Here’s how you can make a sleep friendly bedroom for yourself.
- Make your room a little bit darker.
Bright rooms can disrupt your sleep. As your bedtime gets near, it would be best for you to keep the lights in your room low. If you have a nightstand or a lamp in your room, make sure that its lights are amber-toned. Hanginglong curtains or drapes on your room’s windows can also help make your room darker.
- Choose cool-toned paint colors in your room.
The color of the paint on your walls can also affect your sleep. Cool-toned paint colors like shades of green and blue can help make you feel relaxed before you go to bed. Neutral colors like grey, beige, and olive are also great as they are calming to the eyes. Therefore, avoid painting your room with any bright-colored paint.
- Set an electronic curfew.
Many people uses electronic devices before going to bed. However, while it may help you feel relaxed at night, it may also make it harder for you to fall asleep. Using it actually suppresses melatonin, a hormone that induces sleep. So, an hour before you go to sleep, get rid of all electronics in your bedroom including your smartphone, TV, and anything that emits artificial blue light.
- Get rid of all the clutter in your room.
A cluttered room is equivalent to a cluttered mind, which can make falling asleep a difficult task. With a room full of clutter, you are likely to have disturbed sleep, which can affect your productivity the following day.
- Wash your bedsheets often.
Having clean and fresh bedsheets everyday can actually encourage you to go to bed early. It can also help you sleep better. So, invest your time and effort in washing them. It would also be a great idea for you to change your sheets from time to time.
- Invest on a good mattress.
It’s greatly important to invest in a good mattress like the ones being offered at Tempurpedic stores in Las Vegas. The memory foam of a good quality mattress and comfortable pillows are a great investments not only for your sleep but for your overall health as well. Also, mattresses and pillows should be replaced after 8 years or so. If you have a mattress older than that it’s time to invest in a new mattress.
- Light some scented candles.
You can consider buying and lighting candles with calming scents like chamomile and lavender to help you sleep better at night. Not only the scent but also the light that they emit canrelax your mind and can bring you faster to sleep. Apart from lighting scented candles, you can also use oil diffusers to put you into a deep slumber.
Sleep is an essential part in everyone’s every day routine. No matter how busy you are, make sure you save time to get proper amount of sleep every single day.