The ability to affect the quality and duration of your sleep is one of the biggest reasons why your bedroom is important. The ambiance that your bedroom creates can significantly affect your mood. A cluttered bedroom will leave you twisting and turning at night, while a well-organized area will allow you to doze off and wake up with renewed energy.
One of the most common sleep disorders that affects a person is Insomnia. It is a sleep disorder that makes it difficult for a person to doze off. People who suffer from this disorder usually wake up too early and find it hard to go back to sleep again. Some symptoms of Insomnia include difficulty in falling asleep, waking up in the middle of sleep, waking up too early, feeling tired after a night’s sleep, sleepiness, irritability, depression, anxiety, and more.
If you often see yourself struggling to rest and sleep inside your bedroom, consider making changes in the area. Losing sleep regularly can eventually affect the quality of your life as this can cause many health conditions, such as diabetes, high blood pressure, heart disease, and weight gain.
Here’s how you can design your bedroom to get a good night’s sleep each time
1. Invest In A Good Mattress
Often, investing in a brand new and high-quality mattress is all it takes for you to finally get some Zs. It’ll be very challenging for you to sleep well throughout the night if you’re currently using a mattress that is too soft, hard, or lumpy. The same also happens if your mattress doesn’t suit your preferred sleeping position.
A good mattress is essential to getting a good night’s rest, so make sure to pay attention to the following when you’re shopping for one:
- Research extensively on your options to manage your expectations. If you’re eyeing to buy a mattress by Saatva, for example, know about its materials, warranty, and durability.
- Test out the mattress before buying it. Lie on it and assess if it gives your body the support it needs.
- Don’t forget to determine the size of the mattress that you need because lying on one that’s too small or too big can become the reason why you won’t be able to sleep.
2. Bring In Calming Scents
For you to transform your bedroom, it’s not enough that you only change its appearance. You should also pay attention to what you smell the moment you enter the room. Do you think you’d want to be inside your bedroom if the entire area smells bad? How can you sleep if all you can smell is a foul odor in your bedroom?
Another way to design your bedroom to get a good night’s sleep is to bring in calming scents using stone diffusers or ceramic incense holders. Look for chamomile, cedar, or lavender oil as this can easily relieve stress and make your bedroom more aromatic.
3. Hide Electronics
The prevalence and importance of technology today shouldn’t encourage you to bring all of your devices inside your bedroom. On the contrary, you should leave your smartphone, tablet, laptops and TV outside of your bedroom as these can distract you from sleeping.
Moreover, the lights from digital screens can affect your sleep as these can energize you. So, instead of sleeping inside your bedroom, you’ll see yourself scrolling through social media until the wee hours of the morning if you bring your gadgets with you.
4. Carefully Choose Colors
Colors can affect a person’s mood. Certain colors can increase your energy levels, while others can help you stay calm. When it comes to your bedroom, opt to use cool colors, like blue, green, grey, and silver as these can lower your heart rate and blood pressure.
Depending on your preference, you can use this color palette on your walls or invest in furniture that comes in these colors. You can also paint your bedroom in neutral colors and use accent pieces in green. Green is a great option for bedrooms as this can relieve stress and help calm the mind.
5. Use Blackout Shades
Regardless of how tired you are, if sunlight hits your face in the morning, you won’t have any other choice but to wake up. Over time, this can result in inadequate sleep, especially if your bedroom has access to natural lights.
Installing blackout shades in your bedroom is one of the easiest and most effective solutions to this kind of problem. You can buy blackout shades that are readily available in online or offline stores or have one custom-fitted for your windows.
Aside from preventing light from entering your bedroom in the morning, blackout shades can also retain the temperature inside your bedroom and keep the space cooler for longer periods. This kind of bedroom will surely make it very easy for you to sleep even when the sun is up!
It’s Easy When You Know How
Contrary to popular belief, you don’t have to spend a lot of time or money just to turn your bedroom into a sleeping sanctuary. Following the tips in this article is enough for you to achieve that goal!
What results from a lack of sleep and sleep deprivation?
Some may romanticize sleeping late or not sleeping at all due to academics and other pressing stuff, but constant sleep deprivation may lead to chronic sleep loss. Here are some common effects of chronic sleep loss:
Memory Loss – Complete sleep helps you to easily retain memories and new information. It helps you process better information and bear them for a long period of time. When sleep loss is prolonged, your short- and long-term memory will likely be affected.
Mood change – Sleep loss can affect how your mood goes. Lack of sleep will definitely lead you to be emotional and quick-tempered. Worse, when sleep loss persists, it can cause anxiety and depression.
Trouble thinking – When you don’t get enough sleep, your mind will have difficulty functioning. Sleep loss will affect your ability to think and eventually affect your performance at work or school. A complete and sound sleep is important for more productive and clear thoughts.
Accidents – It is common knowledge that lack of sleep can drain your energy and lead you to doze off almost anywhere. Driving a car or going on an adventure with a lack of sleep will increase the risk of accidents to happen.
Immunity weakness – Sleep deprivation will likely cause your immune system to be vulnerable to viruses that would bring illness. It will be easy for you to get sick when you don’t get enough rest.
Low sex drive – Lack of sleep commonly causes low sex drive due to a lower libido. This commonly happens to men due to a decrease in testosterone levels.
Heart disease – When you don’t get enough sleep, your blood pressure may increase. This will cause inflammation which will potentially lead to developing heart disease.
Treating Sleep Deprivation
Sleeping problems can be hard to resolve if it continues to happen. Sometimes, a cozy bedroom is not always the solution to such problem. One necessary step that you can take to address this problem is to consult your doctor about this problem. Your doctor can assess your sleeping routine and can recommend steps that will cater to your needs. Moreover, here are other practice you should take to improve sleeping habit:
Strive for consistent sleeping schedule
Having a consistent sleeping schedule will most likely improve your routine. You should strive to go to bed and wake up with a fixed pattern making sure you get enough sleep. Stability in your sleeping schedule will help avoid distractions or fluctuations.
Work and social life can sometimes affect our sleeping schedule. It is important to organize your schedule so as it will not disturb your dedicated time for sleep.
Establishing a routine every night before sleeping can help set your mind to sleeping mode. Consider reading a book, stretching, or brushing your teeth as steps to help you set a steady bedtime routine.