Updated: 16/06/17 : 06:22:06
By Sarah Jones
I don’t have to tell you that sleep is important for your health, that is common knowledge. Falling asleep is a struggle for many people in our fast paced society. Often times the main culprit can be the transition from our busy days into the slower, more restful state our minds require in order to drift off to dreamland. Having a peaceful environment in the bedroom not only allows you to fall asleep more quickly, but allows you to stay asleep more deeply, and wake up in the morning ready to tackle your day!1. Start with the décor of your bedroom
The time you spend in your room in the evening before actually turning out the lights should be calm and relaxing. Make your bedroom’s décor both simple and inviting, and you’ll sleep like a baby. Aim for light, calming color schemes when choosing your bedding set, your wall and art décor, even your lamp shade. Stick with warm tones of blue, beiges and grays. Be sure to stay away from bright colors and loud patterns – that is, in your bedroom anyway.2. Keep a pen and pad of paper by your bedside
Does it ever seem like you are completely exhausted but as soon as you lay down in bed suddenly your mind starts racing, remembering all those things you have to get done tomorrow, or that you forgot about today? You’ll want to be sure and keep a journal and pen by your bedside to write down last minute thoughts. That way they won't bog down your mind while you are lying in bed. Plus you can use it to record your dreams first thing in the morning if you so choose.
3. Consider some foliage for your bedroomResearch
has indicated that keeping a lovely plant by your bedside not only has a calming effect on your mind, perfect for getting into sleep mode, but plants will also purify the air in your bedroom. Add a sprig of beauty to your bedroom with a low maintenance plant that doesn’t require too much light. Some choices to contemplate are the snake plant, spider plant, and golden pothos. There are many plants that will fit the bill, but these three in particular were included in the research study linked above about houseplants that cut indoor ozone levels.4. Natural light lightbulb
According to George Brainard
of Thomas Jefferson University in Philadelphia, PA “…dimmer, long-wavelength light can help prepare for sleep.” Consider installing dim lightbulbs in your bedroom’s light fixtures. Or better yet purchase a light bulb the emits a red or amber wavelength of light. New technology has produced light bulbs that can be programmed to automatically dim to a red wavelength light in the evening before bed, triggering your brain’s release of melatonin.
5. Turn up the volume tune out the noise
Loud noises outside your bedroom should be kept to a minimum. While we can’t control traffic outside our windows, ambient white noise will actually help
to cancel out other sounds that may be distracting your mind during sleep. You may not realize it, but your mind continues to process auditory information while you are sleeping
according to a study preformed by Chiara M. Portas with the Department of Cognitive Neurology, London, UK.
Obviously a good mattress, soft sheets and a great pillow, are integral for a good night’s sleep but that’s obvious right? Hopefully so. There are several other objects that might assist in creating a zen atmosphere for rest. Consider calming decorative stones such as amethyst, hematite, and citrine. If you have hardwood floors then you might enjoy a soft rug by your bedside. Research
has shown that people sleep best when the temperature is 65 °F (18°C) or below. So keeping a fan in your room helps with temperature control as well as adding some white noise to the room.
If we’re spending one third of our lives asleep, why not make the most out of it? Sarah is a firm believer in this and encourages others to improve their sleep at Sleepydeep.com