Everyone knows that a good night’s sleep is essential for both mental and physical health, yet many still struggle to get quality rest. And while sleepless nights can plague many of us, in particular, parents often grapple with the inability to switch off after long, demanding and busy days because of their heightened tension, late-night chores and undisciplined sleeping hours. Balancing work, house care and child care is often a recipe for sleepless nights and erratic sleep hours. These unending responsibilities make it harder to establish a calming nighttime routine, resulting in inadequate and restless sleep. With the right changes zoned into the quality of the bed and the sheets, as well as reduced noise distractions, we stand to gain an exponential difference in the quality of sleep and overall well-being.
1. Choose High-Quality Bedding
As soft bed linens and comforters form the base of the bedroom, they also serve as the first step towards restful sleep. Natural materials like cotton and bamboo increase comfort levels due to their soft and breathable nature. According to certain studies, the body’s ability to regulate temperature is critical for sleep quality. One of the studies indicated sleep efficiency can reduce up to 5% whenever the temperature of the sleeping space is above or below optimal levels. High-quality bed bed sheets in removing moisture out of the skin while maintaining optimal body temperature throughout the night, allowing for better sleep overall.
2. Maintain the Ideal Bedroom Temperature
Adjusted room temperature directly impacts sleep efficiency. Recommendations from the National Sleep Foundation suggest a window of 60-67 degrees Fahrenheit (15-19 degrees Celsius) for optimal resting. Cooler temperatures assist with body melatonin production, which is vital for sleep. People can make the ideal temperature for sleep by changing their bedding and turning the thermostat down.
3. Minimize Light Exposure
Too much light can disturb the body’s biological clock. Specifically, blue light emitted from screens inhibits the production of melatonin and makes it harder to sleep. To achieve a reduced exposure to light, blackout curtains, lamps with dimmers and warm-toned nightlights can be very helpful. According to a study by Harvard Medical School in 2015, bright screen exposure between two hours before sleep can postpone the initiation of sleep by around 90 minutes.
4. Reduce Noise Disruptions
Out of all the contributors to sleep disruptions, noise pollution has some of the worst impacts. It could come from traffic around the house, or it could be caused by the all-too-common problem of snoring. Ear plugs or some soundproof curtains can help block the offending sound, while white noise machines can help mask it. In the Journal of Clinical Sleep Medicine, it was published that white noise can help reduce the time it takes to fall asleep by 38%. Because of this, it is extremely effective for those who face bedtime disturbances. Studies have shown that white noise from machines served at rest can also improve sleep continuity.
5. Declutter for a Calm Atmosphere
Emotional disorders such as stress and anxiety can make sleeping difficult, particularly when one is trying to relax in a cluttered room. According to research by the Princeton Neuroscience Institute, chaotic surroundings can hinder the brain’s focus and bring forth overflowing cortisol, which clinically leads to disrupted sleep. Keeping everything tidy with no unnecessary items in the bedroom has been proven to decrease stress in the brain. To stay organized, try to tidy up your room two hours before sleep. Items on the floor or nightstands can be put away within 5 minutes and under-bed containers or baskets can be used to conceal these items. A clean and tidy environment allows one to experience quality sleep while deep in slumber.
6. Invest in Supportive Pillows and Mattresses
Having a good mattress and supportive pillows greatly affects one’s quality of sleep, along with proper spinal alignment. An old pillow alongside a sagging mattress results in back trouble while sleeping. According to the Sleep Foundation, optimal support is achieved with pillows replaced every two years and mattresses every seven to ten years. During the replacement period, pillows tend to develop lumps, while mattresses visibly sag. Additional signs that one needs replacements include waking up with neck and back pain.
7. Establish a Relaxing Nighttime Routine
Bedtime routines alert the body when to turn the engine off. Engaging in meditation and warm baths, coupled with reading, helps put the body and mind to relax. Sleep quality can be improved by putting away screens for at least an hour, along with avoiding heavy meals and caffeine. Chamomile tea, along with light foods such as almonds, can be consumed due to their content of magnesium and melatonin for better sleep.
Final Thoughts
There is no need to make any major changes to create a restful and relaxing bedroom, as sleep can be improved by managing light and noise levels, establishing a regular sleep schedule and using quality bed sheets. Relatively easy modifications, like getting rid of clutter on a nightstand or replacing a bedside lamp with a softer bulb, can go a long way in making sleeping conditions more favorable. Gaining control of sleep promotes better family health and can dramatically improve energy levels, mood and well-being.
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