From 50 to 70 million U.S. adults don’t get enough sleep. Almost 38% can’t get a shut-eye when they need it the most, published the ASA (American Sleep Association).
But, what if we told you, anyone can boost their chances for good sleep if they make some simple changes to their bedroom as mattress, pillow and bedsheet? With just a couple of tweaks, you can turn your bedroom into the ideal sleeping environment.
6 Steps to Make a Flawless Bedroom for Sleep
Bad sleep can be the result of a complex medical condition. But, in most cases, it’s due to a poor sleeping environment. By adding just a couple of simple changes, anyone can take their bedroom to a whole new level.
Here is a practical step-by-step guide to creating the perfect sleeping space.
Step 1: Change the Mattress, Sheets & Pillows
The sleeping surface is an important topic to talk about. A top-quality pressure relief mattress, pillows, and bedsheets are the key to healthy sleep. They provide proper support for the entire body and keep the spine in a natural position. Regardless of how much you’d be turning in your sleep.
If the products you select compliment your pressure points, then you won’t feel any discomfort or pain when resting at night.
But, with a poor sleeping surface, you will be prone to muscle stiffness, back and shoulder pain. So, invest in superior quality materials if you want to enhance your sleeping experience.
Step 2: Regulate the Temperature
According to the Sleep Foundation, the body needs a proper room temperature if it can relax. When it’s freezing or boiling hot, your subconscious will constantly remain active. These problems can interrupt your slumber in the middle of the night.
To avoid this issue, try to set the room temperature at 60 to 67ºF (15 to 20ºC). This will create the ideal sleeping environment for the brain to relax. Feel free to readjust the temperature based on your personal preference.
Step 3: Take Care of the Lights
When there is too much light in the bedroom, the brain will have trouble going into sleep mode. The nervous system is constantly active, which is why a lot of people can’t get a shut-eye. You can solve that with a few tweaks.
Add curtains or shades that will keep the bedroom dark. Dim the rest of the lights to allow the brain to rest.
Step 4: Get Rid of Any Distractions
Do you have a TV or computer in the bedroom that is always on? Do you keep your phone by the bedside and browse the internet until you fall asleep? Then, you need a few changes.
Studies show that using electronic devices before sleep can drastically reduce your quality of sleep. That’s why it’s best to remove any devices you might have in the bedroom and relocate them to a different room that you don’t use for sleep.
Step 5: Remove the Noises
For those who use a fan, air conditioner, or any appliance that creates a lot of noise in the bedroom, it’s important that they remove it. The loud tones and high volumes will make it incredibly taxing for the brain to relax.
You will need a healthy environment to sleep. Removing the interruptions can provide you with exactly what you need.
Step 6: Add Clever Decorations
Sometimes we need a kick in the right direction to get some sleep. That’s where a couple of handy decorations can come in handy.
For example, get yourself some soothing essential oil ornaments to decorate the bedroom. Mix them with a couple of scented candles all around the room, and you will create the ideal sleeping environment. This is what experts call inhalation aromatherapy.
Based on research, essential oils and scented candles can help manage a range of different sleep disturbances. They can help people maintain their sleep and relax properly. Many individuals who’ve tried this type of aromatherapy have managed to promote healthy sleep. So, there are plenty of perks to gain just by adding a couple of these decorative ornaments.
Many people are dealing with sleep disorders. It makes it difficult for them to get a shut-eye and function the next day at work. That’s why a lot of individuals are looking to create the ideal bedroom that will promote healthy sleep.
But, there is no need to spend a hefty sum to revamp your whole sleeping environment. All it takes is a couple of handy tweaks and you will have a bedroom ready for rest in no-time. Follow the steps listed here and you will get the results you’ve always hoped for.