One of the best feelings is waking up the next morning after getting a good night’s rest. Known to be one of the most underrated healthy habits, quality sleep is as important as eating well and exercising. Today, with our hectic lifestyles, stressful days, binge watching and increased screen time, we often deprioritise sleep. Beyond that, distractions within our bedrooms can hinder us from feeling completely rested the next day.
As our bedrooms are our sanctuaries – a space that articulates a sense of harmony and peace, it is important to pay attention to the little details that can help us sleep well for a better tomorrow.
Here are some quick and easy fixes to turn your bedroom into an optimal snooze space:
1. Feel the comfort
Achieving maximum comfort with the right mattress, pillows and quilt is the first big step to a good night’s rest. A good mattress will provide you with the right support but what’s equally important is the comfort you feel. With the perfect pillows and quilt cover sets, you will be able to make the best out of your sleep time.
2. Block out the light
Generally, having a darker room is perfect for a good night’s sleep. To prepare your body, aim for a gradually darkening environment as it subconsciously gets you to start the physiological processes required for sleep. Dimmable lights are a great option. Opt for the ones that allow you to dim or turn it off from distance. Having limited movements just before you snooze makes it easier for you to drift off into the land of nod. An alternative option is an eye mask which can also help to ensure that you are protected from the light.
3. Keeping the right temperature
The next element to consider is temperature. Are you feeling cold at night? Are you sweating a lot while you sleep? It is good to ask yourself these questions as it helps you understand the distractions that can possibly affect your sleep. Setting your air-conditioning to the right temperature and choosing a duvet with the right thickness can reduce the amount of times you wake up at night, because you feel uncomfortable. In general, many of us sleep better in cooler rooms – an ideal room temperature is approximately 18-20 degrees (The ideal temperature for sleep, A.H. Beard)
4. Improve the air quality
Air quality is not the most obvious factor in getting a good night’s sleep, but unclean air or unbalanced humidity levels in your home can disturb your sleep and affect your health. Consider having live plants such as the Sansevieria Hahnii, also known as a birds nest snake plant to help filter indoor air. Apart from that, to achieve optimal sleep, ensure your bedroom is well ventilated, the humidity should neither be too moist nor too dry (Can a Snake Plant Improve the Air Quality in Your Home?, Healthline, 27 September 2019)
5. Silent night to doze off
Noise affects sleep as sound can stimulate the brain. Research shows that even when we are asleep, our mind is still aware when noise is made. The quieter the room, the better your quality of sleep will be. Simple solutions such as sound absorbers can help reduce noise, even more so if you are a light sleeper.