Boudoir Bust-Up: Remaking the Bedroom for Maximum Rest
By Sara Butler
The world today is all about optimization. Humans are always looking to do things better and more effectively. If your health and wellness are a priority, then you should be looking for ways to optimize the sleep you get at night because quality sleep directly impacts a person’s health.
Although there are many strategies you may have heard about to get the perfect night’s sleep, one element of the quality sleep equation that can never be overlooked is your sleep environment. From your mattress to your bedding to the temperature in the room, optimizing your sleep environment is a first and necessary step to a good night’s sleep.
The Importance of Quality Sleep
Modern life is busy and isn’t always conducive to a good night’s rest. The sleeping patterns of many people reflect this, with many people failing to get the amount of sleep their bodies need to function optimally.
Why is sleep so important? According to the National Institutes of Health, quality sleep at night can benefit a person in a variety of ways.
Improved performance and memory - Research has found that sleep is linked to many different functions in the brain, including memory, cognition, and performance. Failing to get proper sleep at night can impact your memory, be detrimental to focus and decision-making, and impact cognition due to the release of stress hormones.
Reduced risk of heart disease - Those who suffer from sleep problems are more likely to have high blood pressure, which is a major contributing factor to heart disease. When you get enough quality sleep at night, your body regulates blood pressure on its own, which means your cardiovascular system can be healthier.
Improved calorie regulation - There is a lot of evidence that suggests those who don’t sleep well are at an increased risk of weight gain. How is that possible? It has to do with calorie regulation. Studies have found that those who increased their sleep ate fewer calories during the day. You’re more apt to eat big meals if you’re not sleeping enough.
These are only a few examples of how sleep, or a lack of it, can have an impact on your overall health and wellness. It’s all the more reason to do what you can to sleep better at night.
How to Sleep Better
How can you sleep better at night? There are a few strategies people have used over the years to accomplish this goal. Warm milk, sleep medicine, or the use of a relaxation technique are some of the most popular. But there is one aspect many people may be overlooking: their bedroom.
Bedroom design can help you to fall asleep faster and help you to stay asleep. There are a few environmental elements you should focus on.
Temperature - The optimal bedroom temperature for sleeping is 65 degrees Fahrenheit. While that may seem chilly, it’s ideal. All you need to do is bust out your favorite blanket, snuggle up, and let the cool room lull you to sleep.
Noise - A quiet bedroom is a must for a great night’s sleep. No matter your sleep schedule, you want to avoid loud noises and disturbances while you’re hitting the hay.
Light - Circadian rhythm dominates the sleep-wake cycle. Natural light and darkness provide the queues your body needs to know when it’s time to go to sleep and when it’s time to wake. That’s why a dark bedroom is key to sleeping well. So is avoiding unnatural light, like the blue light emitted from your phone, in the hour or so before bed.
Mattress - Your mattress and bedding are another crucial detail that cannot be overlooked. If you want to sleep well at night, then you need gentle support from a mattress that isn’t past its prime. Proper pillows also help you to fall asleep and stay that way.
Remaking the Bedroom for Maximum Rest
You don’t have to be a professional interior designer to be successful with a bedroom makeover that helps transport you to the Land of Nod for an extended vacation. Now that you know what to focus on, there are some practical ways you can make it work in your bedroom to help you sleep.
Put these simple tips to good use for some proper shut-eye.
Use your bedroom right - Your bedroom should be only for sleeping. That means you shouldn’t have a television in there and you should strive to keep the room free from clutter, which can cause anxiety and stress that is decidedly not helpful when trying to sleep. Don’t exercise in your bedroom. Take out objects that aren’t necessary to help create a more Zen-like environment.
Choose the right colors - Some colors are going to help you get to sleep and others will not. Cool shades, such as silver, green, light blue, and gray are ideal. You should avoid any shade of red.
Invest in a good mattress - The right mattress can go a long way toward making your nights more restful. Many people balk at the cost of a good mattress, but when you think about how many hours you spend every day on it, then the cost seems less intimidating. About a third of your life is spent sleeping. Think of your mattress as an investment in your health and wellness.
Get the right window coverings - Remember, light is the enemy of sleep. Your bedroom should be dark and the right window coverings will go a long way in helping you to achieve better sleep. Many people like blackout curtains or shades, but if that won’t work for you, investing in an old-fashioned sleep mask can do the trick.
Drown out sound - Since the bedroom is supposed to be quiet, you should do what you can to reduce noise in the room. A few things to help include adding rugs to reduce the sound of steps on hardwood floors, having upholstered furniture in the room, and maybe including a ceiling fan to keep it cool as it contributes to the white noise in the room. A few pretty tapestries on the walls can also help reduce noise.
Your bedroom isn’t just a place to sleep, it’s a sanctuary to help you be calm and relaxed. If you keep this in mind while remaking your bedroom for more effective sleep, then you’ll get a room that’s comfortable and personal -- setting you up for the best sleep of your life.
The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.