How To Design A Sleep-Friendly Bedroom

Posted by Sohail Chaudhry on

Sleep is important as it lets the body and mind rebuild. However, according to a Gallup poll the average American only gets 6.8 hours of sleep, instead of the recommended 8 to 9 hours.

Consequently, getting more sleep should be a priority for most people. Here’s what you can do to design a sleep-friendly bedroom so you can get more rest.

Fresh Bedding

Your bed collects dust, sweat, and dead skin cells so it is extremely important you wash bedding often. Plus, nothing feels better than climbing into a clean bed.

However, experts recommend buying new bedding at least every two years too. When you buy new bedsheets, wash them with a gentle detergent before you put them on the bed as the packaging may cause skin irritations.

Whether you choose manmade or natural materials is a personal choice. Some people prefer the crisp, cool feel of pure cotton as seen in this Sweetbrier duvet cover set and extra-deep pocket sheets, but good quality microfiber offers greater ease of care.

Choose Colors Wisely

Color has an emotional impact on the individual and as a result choosing the right colors for your bedroom can encourage restful sleep. Avoid colors such as red and purple and choose soothing neutrals or tones of blue, green, or yellow instead.

Create an Exclusive Sleep Zone

Your bedroom should be a place to rest, so remove electronics from the room. Leave your cellphone, laptop, or tablet in another room or at least unreachable when it’s time to head to bed each night. These devices activate the brain rather than let it relax, plus electronic device screens emit shortwave blue light which interferes with the sleep hormone, melatonin.

Sleep experts also suggest the bedroom isn’t a great location for a television either. The stimulation can make it harder to drift off to sleep and it’s more likely you’ll sit up later than you should to catch a show.

Reading a book is a much better choice. It can shift your focus away from the outside world and anything that you might worry about. If you can’t sleep, get up and walk around and then read a bit more until you drift off.

Limit Noise & Light

Consider drowning out external noise with a calming meditation recording or gently humming fan or wear earplugs or headphones designed for sleep.

Too much light in the bedroom can trick your brain into thinking you should stay awake. Light suppresses melatonin, your body’s natural sleep hormone so dim the lights well before it’s time to sleep to stimulate this valuable sleep hormone.

Turn the face of a glowing LED alarm clock away from you so you’re not constantly checking the time too. If worse comes to worse, an inexpensive eye mask creates complete darkness to promote sleep.

Clean & Uncluttered

A sleep-friendly bedroom should be free of clutter to calm the mind and to improve the cleanliness of the room. A clean bedroom benefits the respiratory system as it removes airborne irritants.

Cool the Bedroom

When you slip into bed, your body temperature starts to drop to prepare you for sleep. You can encourage this process by lowering the temperature in your bedroom to between 66 and 68 degrees Fahrenheit. A warm bedroom stimulates the body and makes it far more difficult to sleep, so open a window or turn on a fan or air conditioner to cool the room.

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