Quality sleep has always been the key to start the day full of energy as well as to be focused and productive in the following hours. Plenty of factors, such as stress, technological distractions, or seasonal changes, might directly influence your sleep quality. When you do not step in and make necessary adjustments, you might suffer from insomnia. People can tolerate poor sleep for a couple of nights more easily. However, when you cannot get a good rest in the long-run, you might encounter the following problems:
- The difficulty in concentrating
- Fatigue
- Anger issues and quick temper
- Depression
- A decrease in body immunity
Various factors might be the reason for your sleep deprivation. You probably will need to find a personal solution to cope with this problem. However, the first thing to consider, for sure, is whether your bedroom offers a sleep-friendly atmosphere or not. Here, we compiled easily applicable and life-changing suggestions for your bedroom decoration.
Choose a Good and Comfortable Mattress
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A healthy adult needs to have 7-9 hours of sleep per day. This means that we spend approximately one-third of our lives in bed. In this case, it is wise to be picky about your mattress options. In the end, it will be a life-changing investment.
To find the most convenient choice according to your body type and sleeping habits, you might want to have an expert opinion. Either a soft or a hard bed might suit better to your physiological characteristics. Making the right choice at the very beginning helps you sleep well in the following days.
Finally, you must always remember that the product lifetime of a mattress is approximately ten years. Do not hesitate to change it when your bed begins to wear out and sag in the middle.
Pay Attention to Your Pillow, Duvet, and Bedding Preferences
After you lay the foundation for a good night’s sleep with the right mattress, you can move on to the next step. While looking for the right sheets and pillowcases, you need to avoid synthetic products. Cotton-made bedding items keeps you warm in the winter and cool in the summer, which is extremely important for sleeping well. Choose a pillow that is neither too soft nor too hard. If you have a desk job that requires you to spend so much time while sitting, it would be wise to prefer orthopedic products. These well-designed pillows will make you feel comfortable not only at night but also during the day. Finally, you must consider your personal needs as well as seasonal conditions while choosing a duvet. Anti-bacterial and anti-allergy duvets reduce the number of dust mites and provide a healthy environment to sleep in.
Keep the Room Temperature at an Ideal Level
Insomnia is mostly derived either from over-sweating due to the room being too hot or from the inability to warm up in a cold room. At this point, the most important criterion is your personal preferences. However, experts state that the ideal room temperature for good sleep changes between 18-21 degrees Celsius. This level might be a bit cool for homely activities in other rooms. Hence, you can keep your kitchen or living room warmer, while stabilizing the bedroom temperature at a lower level. Using a thermostat to maintain the ideal temperature might be very handy.
Embrace a Minimalist Perspective in Decoration
Keeping too much stuff in your bedroom creates a crowded and messy atmosphere. Also, these items evoke different thoughts and memories. In such an environment, falling asleep becomes more difficult. Hence, it is better to embrace minimalistic decoration in your bedroom. You can keep your clothes and other materials in closets and drawers. This not only helps you create a plain and tidy aura but also provides you with a healthy space by avoiding your stuff from getting dusty.
Another important tip for a minimalist decoration is color preferences. Using vivid and eye-catching colors generates a lot of distractive factors, which is not very soothing and relaxing. On the contrary, you should choose peaceful colors and pastel tones like blue or green.
Let Some Fresh Air into Your Bedroom
Having an energizing and relaxing rest is as important as falling asleep easily. The oxygen level in the room appears to be very decisive at this point. Mostly, we pay attention to ventilating our homes during the summer. However, we might be more forgetful during the cold days of winter. To increase the quality of our sleep, we need to air our bedrooms even on snowy nights for a sufficient amount of time.
Sleep in Darkness
From streetlights to the headlamps of passing cars, plenty of factors might cause a dimly lit environment in our bedrooms. Or we might maintain the habit of using a nightlamp since our childhood days. In either case, the light in the bedroom leads to poor sleep. Melatonin, the hormone that regulates your sleep cycle and strengthens the immune system, can be released only when you sleep in a dark environment. Using thick and dark drapes in the bedroom helps you have better sleep and make a dynamic start in the morning.
Keep Your Technological Devices Away
We all have our own ways of getting rest after a busy workday. You might enjoy falling asleep while watching a movie or some TV series. Or you might clear your mind by taking a look at your social media accounts and playing some simple games. However, all these habits affect your sleep quality adversely due to the blue light technological devices emit. In addition to the decrease in the melatonin level deriving from exposure to blue light, these devices keep us connected and distracted, which makes sleeping more difficult. Hence, it is very wise to keep your sleeping space and technological devices separate.
We recommend you to keep in mind that sleep is a crucial component of our lives. You can increase its quality through these simple and effective suggestions. Sleep tight!