Are you having trouble sleeping? Do you rarely sleep well and long? Your bedroom might not be optimised for a sound and restful sleep. Research shows that people can sleep well if their bedroom has the proper lighting and temperature and comfortable surroundings. A few changes can help if this isn’t the case with yours. Given how better sleep contributes to overall well-being, it’s time to make a move. The good news is that turning your bedroom into the perfect sleep sanctuary doesn’t have to be complicated or expensive.
Keep It Cool
According to experts, the optimal temperature in the bedroom should be between 15.56 ºC and 22.22 ºC to keep you from sleeping too hot or sweaty. A cooler temperature tends to make you sleepy, while a higher one will keep you alert. Adjust your heating and cooling system accordingly. You can also use a king single mattress topper with temperature-regulating features so you stay cool while you sleep. Choose one made from latex, as it’s a highly breathable material. It can help prevent night sweats and regulate the body’s temperature.
Maintain a Low Light Level
Natural light and darkness have a direct impact on the circadian rhythm. Sunlight signals the brain to produce hormones that keep you alert, while darkness tells it to produce hormones that promote relaxation and sleepiness. You need to make a space that will help you fall asleep. Warm, low, or dim lights can help you achieve just that.
Use the Right Mattress
To enhance comfortability, choose a mattress that matches your sleeping preference. If you usually sleep on the side, memory foam is best since it contours the body and supports your spine, neck, and shoulder. Go for a medium-firm product if you sleep on your back for better cushioning. The mattress you choose will also depend on other factors, such as body weight and whether you prefer a firm or soft surface. It’s also important to choose the right pillow, topper, and other bedding items.
Choose Your Bedding Wisely
Bamboo, cotton, and linen have moisture-wicking properties, which will keep you comfortable while you sleep. This is especially beneficial if you sweat a lot, as these fabrics absorb excessive moisture. You should also choose a fabric that’s soft and smooth against your skin. To counter the changing season, have a different bedding set for summer and winter.
Block Noise
Annoying sounds, such as the television or noisy neighbours, can affect how quickly you fall asleep and for how long. It’s important to block noise or keep it at low levels. A quieter bedroom helps you sleep better than a noisy one. Use noise-blocking tools, such as thick curtains, earplugs, or a white noise machine, to help mask the sound.
Quality sleep is important for your health and will dictate how your day will go. Creating a bedroom that promotes a restful sleep can go a long way. Start with the temperature, then work on the lighting, mattress, bedding, and noise. With a well-optimised bedroom, sleep will come easy.
