Wednesday, May 2, 2018

How to Design Your Bedroom for Sleep

Where we sleep can make a difference in the quality of sleep we get each night. If you're sleeping in a restful, relaxing bedroom, you're in a better position to get good quality sleep each night.

Creating a comfortable bedroom for sleep means considering factors that can contribute to sleep quality. These include:
  • Light
  • Noise
  • Temperature
  • Airflow
  • Sleep association
  • Stress reduction
Improving Sleep With Bedroom Design

Follow these tips to create a bedroom that's made for sleep.

Block out light at night. 
Our sleep schedule is governed by what's known as a circadian rhythm. It tells us when it's time to be tired and when it's time to be alert. This rhythm relies on cues, including light, so exposure to light in the daytime tells us that it's time to be awake and alert. Exposure to light at night does the same thing -- which is not good for sleep. Design your bedroom so you can have darkness at night. Use blackout curtains to block light from outside, avoid using overhead lights at night, and reduce or eliminate screen usage in your bedroom, including televisions, laptops, and mobile devices.

Reduce noise. 
Noise can be disruptive and make it difficult for you to fall asleep or stay asleep. If you're disturbed by noise when you're sleeping, you could experience night time wake ups or a lower quality of sleep. White noise from a fan or white noise machine can be helpful in reducing noise exposure if your house isn't quiet while you're sleeping.

Keep your bedroom cool.
The ideal temperature for sleeping is between 60 and 67 degrees Fahrenheit, so keeping your room on the cool side can help you get better sleep at night. Program your thermostat to turn down at night, use natural and breathable bedding materials such as bamboo or cotton, and use a fan at night to keep your bedroom cool and comfortable for sleep.

Improve airflow.
Good ventilation in your bedroom can improve the quality of your sleep. Improving airflow can be as simple as opening your windows and doors at night to add more ventilation.

Use your bedroom exclusively for sleep and intimacy.
You should have a strong association between your bedroom and sleep. But when you use your bedroom as a place to work, fold laundry, watch television, or other activities, that association isn't as strong. Experts recommend to use your bedroom only for sleep and intimacy, so your mind and body know what to expect when you're in your bedroom, especially if you suffer from insomnia. 

Reduce stressful elements.
Stress and anxiety can have a significant impact on the ability to sleep and sleep well. You can reduce anxiety-inducing elements by choosing light, pastel, or natural colors for your bedroom walls -- especially blue, which is calming. Reduce clutter and make your bedroom design more open to alleviate feelings of anxiety.
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