Every one of us deserves a good night’s sleep. With all the things our minds and bodies go through every single day, somewhere peaceful to retreat and rest is a must. Not only that, a lack of sleep creates a whole host of problems—tiredness, slowed thinking, and mood changes to name a few—that could have easily been avoided. So, be kinder to yourself. Create a bedroom that’s conducive to sleep. Here are some tips:
1. Pay attention to lighting
Our bodies take cues from light. When it’s dark, our body knows that it’s time for bed. “Light slows the production of melatonin, a naturally-occurring hormone that promotes sleep. That’s why keeping your bedroom dark is an essential part of creating a good sleep environment,” says the National Sleep Foundation (NSF). Hence, their advice is to “dim the lights in your room as bedtime approaches to signal to your brain that it’s time to wind down for the night.”
Aim to have the option for soft lighting in your bedroom. For example, opt not to turn on cool white overhead lighting when you’re about to sleep and instead reach for lamps that diffuse softer and warmer light.
2. Don’t neglect comfort
Sometimes we come home so exhausted that we barely notice how comfortable (or uncomfortable) our bed is because we’re just glad to be laying on it already. When we’re not immediately out like a light though, comfort does matter when it comes to your bed. How comfortable you are can affect your sleep including how easily you fall into slumber and how you feel the next day when you wake up in the morning.
Have a mattress that’s most comfortable for you whether that means one that’s softer or firmer. The right pillow matters too. Per the NSF, “A comfortable pillow will help support your neck and back throughout the night; a poorly chosen pillow, on the other hand, can contribute to headaches, neck pain, and arm numbness.” Say no to itchy bedsheets as well. “Choosing a mattress cover or sheet set that feels pleasant will make it easier to fall asleep,” they add.
3. Go for a soft color scheme
Certain colors can evoke a more relaxing and soothing atmosphere. Neutral colors like whites, creams, and grays are good choices for a bedroom as well as soft blues. Try to avoid too many loud colors that can be distracting or overstimulating such as vibrant reds and yellows. These hues bring energy which may be good to have around in the daytime but not when you want to wind down.
Stick to a soft color scheme for furniture and décor that dominate your bedroom. Consider your wall paint too. Boysen has a wide range of interior paint colors you can choose from including ones that are soft-toned and in neutral hues. As for the perfect paint product, check out Let It B’s guide on Boysen’s top choice interior paints: Boysen Permacoat, Boysen Healthy Home, and Virtuoso Silk Touch. We’ve included color swatches in the guide too.
4. Minimize distractions
Experts recommend only having items necessary for sleep in the bedroom. But, of course, this isn’t always practical. If you can’t keep distractions out of the bedroom, keep them out of sight.
If your laptop, for example, often tempts you to stay up longer than you intend to (we’ve all had late-night binge-watching sprees), try keeping it inside a drawer where you can’t see it instead of on your desk. The same goes for work-related stuff. Tidy up once it’s time for bed—don’t leave them sprawled about in your room. This removes distractions and keeps your room neat too.
5. Create an environment that suits you
There’s a scientific reason why it feels so nice to nap when the weather’s cold and rainy. Cooler temperatures help us fall asleep faster! “As you fall asleep, your body temperature naturally decreases to promote the sleep-inducing process. Keeping your bedroom cool facilitates this natural occurrence and makes it easier for you to fall asleep and stay asleep,” says the NSF.
A quiet room is also best but some people may prefer having white noise in the background to lull them to sleep such as the gentle whir of an electric fan or a peaceful music playlist to drift off to. Others also like having calming scents in their bedroom from candles or diffusers as well. Whatever your preferences may be, the important thing is that your nighttime environment works for you and provides you your much-needed rest.
Good luck! Hoping these tips help you get a good night’s sleep. If you have any questions or inquiries about Boysen products, our technical team will be happy to assist you. Send an email to firstname.lastname@example.org or call (02) 8363-9738 local 413 to 418 during office hours for a one-on-one consultation.