An average adult needs 7 to 9 hours of sleep every night. For those with a busy schedule, that may seem impossible to achieve, whether it’s because we’re too stressed, distracted with our phones, or have to complete a lot of work. Your body requires quality sleep, just as it needs food and air.
There are many ways and strategies to get better sleep, but actively doing so may seem daunting and feel like a lot of work. One simple and subtle way to get better sleep is to adjust the design of your bedroom. Little changes can go a long way and subconsciously, your bedroom may aid you in getting to sleep faster.
Why Is It Important To Get Good Sleep?
During sleep, your body heals and restores itself. Your brain builds new thought connections and improves your memory. Not having enough sleep could lead to your brain and body systems not functioning properly. In the long run, this can affect your attitude and your quality of life. The hours of sleep you need tend to vary by age.
Signs Of Sleep Deprivation:
Though you may not feel it at first, or are too used to the lifestyle of lacking sleep, but there are some common signs that you’re not getting enough sleep:
- Unable to stay awake during mundane activities
- Mood changes
- Reduced hand-eye coordination
- Not being able to think and focus on a task
- Poor balance
- Frequent yawning
If you are sleep deprived for too long, there are long-term risks such as:
- Weight gain
- Memory issues, both short term and long term
- High blood pressure
- Risk of diabetes
- Risk of heart disease
- Risk of anxiety or depression
- Impulsive behavior
Here are a couple of aspects you can change in your bedroom to ensure you get quality sleep:
- Get A Good Mattress
A good mattress can make a huge difference. If you think about it, you spend several hours lying on your bed, hence it’s important to pick something that’s comfortable and offers great support. A high-quality mattress should be your utmost priority and there’s a reason why it’s so expensive - a mattress that doesn’t support you for a long period of time may cause back problems, body aches, and hinder proper posture.
Another thing to consider when choosing a mattress is its size. You need enough space to move easily and allow free movement when sleeping. A smaller space means restricted and uncomfortable sleeping positions, which can make you stiff throughout the day. Additionally, if you’re going to invest in a good mattress, you might as well purchase an organic one. Green mattresses like Avocado are a smart choice.
- Bedding And Sheets
Your choice of bedding is another design element that you can change to help you get better sleep. Solid colours are recommended over any sheets that have images or patterns. Right before going to bed, the priority is to have calm imagery around you to get you in the mood to rest.
- Choose The Right, Calming Colors
Speaking of colors, picking the right color scheme for your bedroom is also essential. Different colours symbolize or trigger different emotions and reactions. Cool coolers would be your best option; these have been shown to lower heart rate and blood pressure. Blue is the most effective choice, and studies have shown that people who use these colours sleep longer. Your next options would be gray, light green, silver, and lavender. Try to go for neutral colours and avoid shades that are too dark.
If you really don’t want cool colors, your warm options would be pale yellow, light pinks, or beige. In short, anything that creates an inviting and soothing feeling.
- Blackout Shades
Bedrooms should be very dark. Our body’s natural clock is an internal system that regulates your sleepiness and wakefulness throughout the day, and this is triggered by light. This also explains why staring at your phone screen before bed (which has a lot of light) makes it difficult to settle down and fall asleep. Blackout shades or curtains completely block out the sun in the morning and provide a serene setting in your bedroom.
Also ensure to turn off all your lights and limit the amount of lamps you have in the room. You can keep one next to your bed to make it easily accessible to switch off.
- Rearrange Furniture To Hide Your Electronics And Work Area
A clever design tip is to hide any electronics or wires that are in your view. Try to purchase wire organizers or buy containers where you can easily store away your wires. The sight of the wires is hectic and can subconsciously cause stress. People may not realize this, but a clear and organized environment can lead to a better mood and calm your mind. Finally, keep your phone in a place where you can’t easily reach for it. Simply put, it’s just less clutter in your life. Also try to rearrange your furniture and belongings to make sure that your desk (which is assumingly filled with your papers and work) is not within sight of your bed.
Here are other things you can do in addition to changing the design of your bedroom:
- Create a sleep schedule - Set a time to be in bed and to get up in the morning. Follow it on weekends too.
- Have a relaxing bedtime routine - Avoid large meals, caffeine, and alcohol before bed. Try reading a book or take a hot bath.
- Exercise - Try to do this at least 5 hours before bed time.
- Nap - A power nap of around 20 to 30 minutes is just enough to give you a little boost. Anything more than that will make you groggy and mess up your proposed sleep schedule.
- Seek Help - If sleep deprivation and difficulty sleeping persists, talk to a professional to inquire about possible sleep problems. Also, research online resources, assessments or clinics to see if you have apnea or insomnia.
Getting a good amount of sleep is critical for your mental and physical health. Small changes to the design of your room can make a big impact in the long run, whether it’s your mattress, bed sheets, colour choice, curtains, and the placement of your work items and electronics. Attempt to implement these suggestions step by step, and feel the effects of good rest for the whole day.
Need extra support?
Maybe you already have tried creating the perfect feng shui, painted a light gray on the walls, and taken care of the lavender but you STILL cannot sleep? You may need to consider any health or mental health issues causing sleep deprivation. Contact the Alaska Sleep Clinic for either a free sleep consultation or sleep study to determine the issues.