Sleep deprivation is a common curse of the urban lifestyle. The quality of life we lead largely depends on how well we sleep at night. We recently observed ‘World Sleep Day’ on March 19th which is a global awareness initiative intended to address the importance of sleep and issues related to sleep. Additionally, the pandemic made the situation worse when our daily schedule got messed up and too much anxiety literally prevented us from falling asleep. A study reveals that approximately 40% of people from the general and health care populations faced sleep problems during the COVID-19 pandemic.
Working adults need at least 7-9 hours of sleep when children need at least 9-12 hours of sleep every day. Good night sleep is essential for your physical as well as mental wellbeing. It helps to tackle depression, stress, anxiety and lead to increased awareness and productivity. Certainly, there are bedtime rituals to follow for ensuring good sleep but have you ever thought about making a few changes in our bedroom? If you’re having a tough time sleeping well, your bedroom might be the reason.
Here are some tips to make your bedroom optimized for complete relaxation and ensure an energetic start of the day:
- The bedroom should be a peaceful sanctuary and free from unwanted noise. Bedrooms near the road can disturb your sleep while bedrooms near any water body like a pond or lake can be very peaceful. Water has the sound-masking ability which can cancel out noise and ensure a peaceful existence. A residential project near Harinavi is offering affordable 2/3 BHK pond facing apartments where the white noise can act as a lullaby to make you fall asleep quickly. If you don’t have that privilege, incorporate sound-proof glass to cancel out noise. Area rugs can also help reduce noise.
- Choose soothing wall colours like blue, grey, silver, green, and lavender or neutral shades that can keep stress at bay and help your mind to feel relaxed. Colours can affect your moods and emotions and cool colours can lower your blood pressure and heart rate and help you have a proper night’s sleep. If you want to pep things up, choose a yellow or soft blue colour. Use white and ivory sheets to make the bed feel clean and crisp.
- If you toss and turn in your bed for a long time, consider investing in a good quality mattress. Mattresses should be replaced in every 7 to 10 years. Poor mattresses can lead to backaches and other health hazards. Choose a mattress that provides both comfort and support. To ensure comfort, it must be able to spread body weight over the sleep surface to relieve pressure points and maintain spinal alignment while you sleep. Also, make sure the mattress is large enough to fit your bed size so that you can move easily.
- Always declutter your bedroom as more clutter means more distraction. Keep work documents, treadmill, heavy equipment or TV away from bedroom.
- Replace bright lights with layered lighting using table lamps, reading sconces or recessed lights. Pull down the curtains to block outside lights.
- Invest in good quality linens and pillows to ensure comfort. Use cotton bed sheets and consider washing it often. There is nothing like crisp, clean sheets to ensure a good night’s sleep.
- Bring in relaxing scents like lavender or cedar. They are known for their stress- and anxiety-relieving properties and can improve your mood and make you feel drowsy.