15 Bedroom Tips for Better Sleep

As I’ve mentioned in this article earlier, the science of sleep isn’t as straightforward as it sounds. Having a basic understanding of what proper rest does to the body and mind is a good way to begin appreciating the need for restful nights. Very often, homeowners suffer from disturbed sleep because of their sleeping environment. Now the bedroom is one’s personal refuge. While most people can adapt to almost any kind of bedroom environment, it is important to have a good and conducive bedroom for better quality sleep. Also remember that managing stress is a very
important issue to treat patients
with sleeplessness. Management of stress can range from ventilation
therapy, to counselling, to
exercise and to therapy. Below are 10 factors that could influence how well your bedroom serves as a resting space.

Noise

Your bedroom should be as quiet as possible. Many people are very sensitive to the noise in the environment. Sound in the surroundings should not be rhythmic, like the clock or the sound of dripping water from a leaky tap. White noise is better, like the sound of your aircon, fan, or noisy radiator. Some sleep specialists recommend the white noise of the FM radio station in between any two stations. Abrupt and intense noise will disrupt your sleep. Some companies have gadgets that play the soothing sound of the ocean, sea or crickets 
in the forest to help you sleep.    

Light

The use of thick curtains and blocking the rim of doors and windows to reduce the amount of light leaking into the bedroom may help. Eye shades are also useful.

Temperature

The ideal bedroom temperature should be between 19 degrees Celsius to 23 degrees Celsius (this varies from individual to individual).

Humidity

A humidity of about 60 to 80% would be adequate. You may want to buy a humidifier that might keep the environment less dry.

Clocks

If you have a problem falling asleep or maintaining sleep, you should not have any clocks in your bedroom, much less a noisy “ticking” clock. People who cannot fall asleep would frequently “consult” their clock to see what time it is. The more one looks at the clock, the more anxious one would get, hence, hindering the sleep process.

Bedding

Cotton is popular, as it is soft and comfortable. Silk is also popular but more costly. Linen sheets that are dust mite free and antimicrobial might 
be useful. 

Pillows

Orthopaedic doctors and chiropractors encourage patients to have good pillows and supports in order to avoid neck and back problems. 

Mattress

A good mattress should hug your body snuggly while keeping your spine/back straight. 

Air Quality

Studies have shown that patients with blocked nose and difficulty breathing through the nose at night would 
have poorer quality sleep. A HEPA filter in the room might help filter out allergens in 
the air.

Haze

Close all windows, turn on the air-conditioning and use a HEPA filter throughout the night.

Cultivating Good Sleep Hygiene

Habits to keep sleep hygiene is the practice of following guidelines, usually simple and sensible ones, to ensure more restful, effective sleep which can promote daytime alertness and help treat or avoid certain kinds of sleep disorders. 
DO:

• Go to bed at the same time each day, this will allow your mind and body a chance to rest regularly, and at a fixed scheduled time.
• Get regular exercise each day, preferably in the morning. There is good evidence that regular exercise (including meditation and yoga) improves restful sleep.
• Get regular exposure to outdoor or bright lights during the day. This allows the mind and body to be aware of the day and night, as melatonin is produced during the night, when exposed to the dark.
• Keep the temperature in your bedroom cool and comfortable, as you would not be able to sleep well if you were sweating. It should not be too cold as well.
• Keep the bedroom quiet when asleep, as a noisy environment might keep you awake. The bed partner should preferably not be a snorer, as the spouse of a snorer has been shown to sleep an average of 2 hours less in terms of quantity when compared to a spouse whose bed partner does not snore.
• Keep the bedroom dark enough to facilitate sleep. Melatonin levels in the blood start to rise by about 9 to 10 pm and peaks by 1am to 2am.
• Use a relaxation exercise just before going to sleep, for example, muscle relaxation, imagery, massage, warm bath, etc. This might help promote deeper sleep.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed.

DON’T:

• Exercise just before going to bed, the heart rate and adrenaline levels in the blood needs some time to slow down. Avoid exercise 3 to 4 hours before bedtime.
• Engage in stimulating activity just before bed, such as playing a competitive game, watching an exciting program on television or movie, or having an important or heated discussion with a loved one. One should also avoid surfing the internet just before sleeping.
• Have caffeine in the evening (coffee, many teas, chocolate, sodas, etc.), as these compounds contain stimulants that might keep you awake at night.
• Read or watch television in bed. Using your bed as a workstation or a spot for movie-watching confuses your body into staying awake. 
• Go to bed too hungry or too full. You will not be able to sleep when you are hungry, as gastric pain might keep you awake; while a too full stomach will promote reflux disease and cause chest discomfort.
• Take daytime naps if you have any form of insomnia/sleeplessness. As the guilt of sleeping in the afternoon will surely keep you thinking and feeling guilty, such that you would surely not sleep at night.
• Command yourself to go to sleep or trying to force your body to rest. This only makes your mind and body more alert.

With these tips in mind, you can now go on to check if your bedroom design needs to be improved. Here’s to more nights of peaceful rest.