Did you know it is estimated that 7.4 million Australians regularly suffer from inadequate sleep, according to the Sleep Health Foundation? If you’re one of them, making some changes to your bedroom could go a long way to helping you get the rest you need.
Everyone likes different types of mattresses and pillows. Your mattress should support your entire body and allow your spine to remain in a neutral position. Don’t be afraid to try lying on mattresses in shops to check comfort.
Pillows come in different heights and with variable fillings. It’s important to support your neck and shoulders while you sleep. Those who snooze on their side will often favour a higher and firmer pillow than those who sleep on their front or back. Allergy sufferers should look for pillows that don’t aggravate the condition. Hypo-allergenic varieties are often a good start.
Take a look at how soft your bedding is too. Sheets with a higher thread count will feel softer and more relaxing. Materials like cotton are long-lasting and breathable, whereas flannel is good if you tend to get chilly in bed.
The important thing is to make sure your bed makes you want to relax, and eventually fall into a long and restful sleep.
Create a calming effect by choosing tranquil, light colours that promote relaxation. Natural and cool colours such as blue, green and lilac are good choices. It’s up to you whether you paint an entire wall or add colour in the form of fabric prints and accessories like rugs and curtains.
Bright colours are best avoided as they are a little too energising for a bedroom – not encouraging you to wind down and get some rest.
Once we’ve got the perfect bed, it’s understandably tempting to want to curl up in it and watch a movie or message friends. Unfortunately, looking at electronic devices actually stimulates the brain enough that it tries to wake up, not fall asleep. Items such as mobile phones emit something called blue light, which fools the brain into thinking there is daylight and that you should be waking up, according to National Sleep Foundation. The best option is to keep electronics away from the bedroom entirely, but a good compromise is to ban them one hour before bedtime.
If your bedroom’s a mess, or reminds you how much tidying and sorting you have to do, it’s unlikely to be relaxing as well. To begin, remove anything that doesn’t need to be in the room. Once you’ve scaled back to bedroom essentials, try to make a habit of keeping it tidy. This may mean you have to reconsider some of your furniture and storage options so that everything has a place to live. Try under bed storage or an ottoman for spare sheets and blankets.
While it’s okay to have a few bits and pieces that you like dotted about, most things should fit into drawers or wardrobes so they are out of sight. If this quickly becomes impossible, it’s time to seriously consider getting rid of things you don’t use very often.
We’re programmed to want to sleep when it gets dark and wake up when it’s light. Depending where you live, it could be light at almost any time, with street lamps and all-night businesses being amongst the causes. If you struggle to keep light out of your bedroom, try some black out blinds or curtains to help your body understand that it’s time to sleep. Different options allow varying amounts of natural light through to help you wake up in the morning as well as get a good night’s sleep.
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