Your bedroom is your sanctuary, the place where you relax, imagine, sleep, dream, and so on. It’s your private space where you can be yourself and forget about all the stresses the world is giving you. However, this sanctuary can turn into a stress zone if it’s set up in a way that disrupts your ability to rest and relax. Here are ways to ensure that your bedroom contributes to better sleep quality and thereby, better overall health.
Dim the Lights
Your body’s sleeping rhythm is regulated by melatonin. Known chemically as N-acetyl-5-methoxytryptamine, it signals the brain that it’s time for bedtime when darkness surrounds you. That’s why, having a completely dark bedroom at night makes it a lot easier for your body and mind to sleep. If you’re not used to sleeping without the lights, practice this gradually. First, use a lamp or nightlight so there’s still light in your bedroom. Eventually, you can sleep without any lights on.
Impose an Electronic Curfew
Experts advise to take out electronics out of the bedroom, since the bedroom is a place for rest and not for Facebook or emails. But with the modern society that we have today, that can be almost next to impossible. The next best advice would be to enforce an electronic curfew. This means that one hour before lights-out, you’ll need to turn off all electronic gadgets including phones, laptops, iPads, and so on. Using electronic gadgets before sleep has been proven to cause un-refreshing or poor quality sleep. Use the last minutes before lights off to pray, relax or meditate.
Let There Be Little Light
When you get up in the middle of the night and you need to go to the bathroom, instead of turning the room light on, have a flashlight handy that you can use to illuminate your path. This would not only prevent accidents of tripping or falling, it would also ensure that your melatonin is not disturbed. Bright light stimulates the melatonin to signal your brain that it is already morning and that could disrupt the quality of your sleep.
Have Comfortable Sleeping Equipment
Invest in a good quality mattress and pillows that are not only firm but also very comfortable. Don’t sleep on the same mattress longer than 7 years. Buy new pillows each year or sooner if you feel that you have stiff necks every time you wake up in the morning.
Listen To Soothing Sounds
Listening to music or other soothing sounds can lull you to good quality sleep. This is important since a bedroom that’s too quiet will make your hearing acute, making you jump up to the slightest sound that you hear. Too much noise is obviously bad as this would prevent you from dozing off.
Having deep and sufficient sleep is very important for your health. If you’re having sleeping problems, take a good look at your bedroom and see how you can adjust to make things better for you. Sweet dreams!