Is your bedroom an oasis of calm or is it a dumping ground for washing? If you are struggling to get a good night’s sleep the environment in your bedroom may be the culprit. Space is often an issue in today’s homes and if you have a growing family your bedroom may have multiple uses. It may be a place to do the ironing or it could function as a home office during the day. Perhaps the kids toys have started to encroach into your room! As night falls it’s essential to create an environment conducive to rest and sleep, so the design of your bedroom needs to allow for an easy transformation. Small adaptations to your bedroom could make the world of difference to the quality of sleep you achieve.
Why is sleep so important?
Sometimes having to sleep can be so inconvenient, busy lives mean that every minute of our days are crammed with 1001 things to do. However sleep is essential for good health. Sleep allows our bodies to restore itself, heal and process information. Quality sleeps contributes to good mental health, physical health and keeps you safe. A lack of sleep can cause reduced memory, impaired coordination and inability to react effectively in certain situations, this puts you at risk of accident and injury.
When you sleep your body takes the opportunity to heal the heart and blood vessels, people who suffer from a lack of sleep are more at risk of developing heart disease and suffering from a stroke. Ultimately a regular sleep pattern may help you to live longer.
Whilst you sleep hormones are regulated and growth occurs. Good sleep is essential for children and teens whilst they are entering growing phases.
Sleep affects the whole body and it is essential to take action if you are suffering from a lack of sleep, difficulty falling asleep or waking frequently during the night. There are a number of health reasons why sleep may be difficult, consult your doctor for advice. The room in which you sleep also affects the quality of sleep you achieve so take the time to create a lovely calm, relaxing environment.
Here are some tips on how to create the perfect bedroom for good quality sleep.
There has been many studies undertaken related to the psychology of colour. Different colours evoke different responses within a person. Nature has always used colour to transmit a message. Berries are often bright red to “shout” that they are poisonous, wasps and bees warn predators that they have a sting with their bright yellow stripes. Colour has the same emotional response in humans. The colours that you choose to decorate your bedroom will have an overall effect on the atmosphere you’re trying to create. To promote a restful sleepy atmosphere you should consider colours that are soft and muted. Pastels, whites, cream and beige would be a good option. Green, blue and lilac are also good choices. You could always add a splash of silver or gold to add a little sparkle and glamour!
A good quality bed and mattress is essential for good sleep. A poor mattress is uncomfortable, preventing good sleep and it can cause all sorts of issues related to the spine. Headaches can also be a symptom of a poor mattress. Mattresses only have a certain life span, all mattresses should be replaced after 9 years and if the mattress was poor quality to start with it may be necessary to change it more frequently. Mattresses are made from different kinds of materials all with their own plus points, latex mattresses give excellent rebound and they are renowned for comfort.
Just as important as your mattress is your choice of pillow. An unsupportive pillow can cause terrible issues relating to the neck and spine. Everyone has different sleep positions and there are pillows available for front, side and back sleepers, as well as a more general option. Replace your pillows frequently as they are the perfect haven for dust mites. Choose hypoallergenic options if you suffer from allergies.
Choose bedding made from natural fibres such as cotton. Cotton sheets will enable you to regulate your temperature better and perspiration will easily evaporate. It is really difficult to sleep when you are too hot or too cold.
Your bedroom should be clean and fresh. Avoid the use of artificial scents and perfumes. If you dress in your bedroom and use deodorant sprays be sure to open the windows daily, so that fresh air can steam in.
There are certain essential oils which are proven to be helpful in promoting good quality sleep. Lavender is one such oil and it would be a useful addition to a bedroom. Either choose lavender as a potpourri or use lavender essential oils. You could also bathe using lavender as this would be lovely and calming.
Vacuum your bedroom regularly to reduce dust and open windows at every opportunity.
Subtle lighting is excellent for promoting a relaxing atmosphere. Choose bedside lamps and dimmer switches to create a restful ambience. For good quality sleep a dark room is recommended. Choose blackout blinds to prevent being woken too early in the morning during summer, blinds will also help to block out street lights.
Technology free zone
Sleep and technology don’t mix. Screen time prior to sleep stimulates the mind rather than relaxes it. Try and eliminate computers, TVs and smartphones from your bedroom. To relax before bed, read a good old fashioned book!
Finally ensure your bedroom is kept at the perfect temperature. In hot climates air conditioning would be useful. In colder countries it may be useful to have duvets with tog ratings suitable to the season. Being too cold can be easily rectified by the addition of extra blankets, being too hot isn’t as easily remedied.
Hopefully by following the above tips you will be well on your way to achieving a peaceful night’s sleep. If the above advice doesn’t have any effect on the quality of sleep you achieve, then perhaps visit your GP for medical advice.
Improving Your Bedroom's Air Quality for Sleep with Essential Oils
You’re busy, and you don’t have a lot of time to try and improve the air quality and infuse your room with essential oils. Lucky for you, you can improve your sleep in a few simple steps with a few key oils.
How to Use Essential Oils for Sleep and Relaxation
To start, get an essential oil diffuser and add a few drops of your essential oil. This can be lavender, cedarwood, vetiver, ylang-ylang, and more. Once you add it, all you have to do is switch on your diffuser for 30 to 60 minutes before you go to bed each night and let the oil disperse around your room.
If you don’t have a diffuser, you could also make a quick body lotion by adding a few drops of your chosen essential oil to a carrier oil. You can rub this into your skin as part of your bedtime routine. It can relax your body as well as your mind, and this can help you drift off to sleep and sleep more deeply.
A third very quick technique to improve your bedroom’s air quality and get the benefits of your essential oil is to add a few drops of your favorite essential oil to a cotton ball and put it under your pillow. It’ll disperse in the air and come through your pillow to help you relax.
The Benefits of Using Essential Oils for Sleep
Essential oils give you several mental and physical benefits that can help you get to sleep faster and sleep deeper.
Reduce Your Anxiety Levels
Reduce Your Anxiety Levels – Anxiety and racing thoughts can make it difficult for you to fall asleep. It can also cause you to have a restless sleep, so you wake up feeling exhausted. Essential oils can help slow your racing thoughts and fall into a deep and restful sleep.
Lower Your Stress Levels
Lower Your Stress Levels – If you’ve ever tried to go to sleep and you’re stressed, you may find yourself unable to fall asleep easily. Stress can also cause muscle and body aches that make it difficult to fall asleep. Essential oils can help you relax and get you in a better frame of mind to sleep.