We spend a third of our lives asleep and many studies have shown the importance sleep has on our waking lives. Effects of sleep deprivation include an impairment in concentration, decision making, memory and it can cause hallucinations, depression, irritability, slower reaction times, heart disease, hypertension, slurred speech, and tremors to name just a few. Sleep deprivation has also been known to cause weight gain because it affects the hormones that regulate weight gain and the urge to eat.

Knowing this, sleep should be a priority but in today’s world, sleep can be hard to come by. If your lifestyle prevents you from catching a few extra hours of sleep at night, consider redecorating your room to make it more sleep friendly. If you can’t increase the quantity, you might as well increase the quality of sleep you do get at night. Now we give you our top seven tips for making your bedroom even more sleep friendly. Here’s to hoping it doesn’t put you to sleep!

1. Clean your room

One of the biggest hindrances to catching the best sleep of your life is a cluttered room. A tidy room not only bring peace of mind but also helps save you time. Imagine not having to rifle through your clothes and junk to find your keys, the remote or your cell phone. Besides, the time you save searching can be put into some much needed ZZZ’s. Try using bedroom storage solutions under your bed, or bedside furniture to give yourself more space.

2. Oxygen is key

Good sleep is dependent on adequate oxygen levels. This means that if you snore loudly, suffer from congestion or sleep with the blanket over your head, you may be depriving yourself of the oxygen necessary for a good night’s sleep. If you’re a snorer, and a loud one at that, it’s wise to check in with your physician to make sure you don’t have sleep apnea which is one of the biggest reasons people aren’t getting quality sleep. If you have sleep apnea, you can sleep eight to nine hours a night and still feel fatigue. Visiting a doctor can help you figure out what can be done to correct your snoring and your sleep disorder. If you suffer from nasal congestion from allergies or a cold, it would be beneficial to try and treat the source of your congestion. Sometimes it’s as simple as dust being the culprit, and that can be easily solved with an air purifier. Breathing easy at night could make a world of difference in your life.

Another helpful item that can increase the levels of oxygen in your room are indoor plants. Plants can produce oxygen and help relieve a normally stuffy room. Lilies are an example of a beautiful plant that can be both a functional and stylish addition to your bedroom.

3. The effects of colour

Different shades of indoor paint can completely influence your mood. If you’ve a small bedroom, the best colour to paint your room is white. White tends to make a room look larger than it actually is, and if you’re in deed of some space, white can offer up the illusion of a larger room which can lessen stress. Cramped, small spaced tend to increase stress levels and if your feeling cramped in your room, even after de-cluttering and organizing your belongings, white is the right colour for you.

If you’re happy with the space in your room, there are three popular ways to paint you room to fit your personality and give you some much needed peace and tranquillity. The first batch of colours to consider are neutral colours such as grey, beige, and cream colours. These colours are especially popular nowadays because of the soothing effect they tend to have on people. The second batch of colours are earthy tones such as green and brown and are fit for people who find nature relaxing and wish to recreate the outdoorsy vibe indoors. When considering brown and green, it’s important to make sure that you’re selecting softer and lighter shades. Bold colours can shock the senses and would not be ideal for a place of rest.

Lastly, shades of blue are also a popular choice. Because of the colour’s naturally soothing appearance it’s no wonder many people make blue their colour of choice. Again, it’s important not to choose bold shades of blue as that would not produce the peaceful outcome that you seek.

4. Temperature

Sleeping in a room that’s too hot or too cold will prevent you from having a restful slumber. Everyone is different when it comes to choosing the ideal temperature and that is why choosing the right bedding is imperative to sleeping well. If you tend to warm up when you sleep, a lighter or thinner comforter would be best. And obviously, if you tend to get cold at night, it may be time to upgrade your bedding materials with something a bit thicker. A cotton duvet is a perfect way to top off your bedding set–it’s guaranteed to make you want to crawl into bed every time you step into a room.  The position in which you sleep will also determine the quality of your rest. Check your pillow to see if it’s giving you the comfort you need at night. If you sleep on your stomach, you may want a flatter pillow and if you sleep on your side or back, a fluffier pillow would be a better choice.

5. The bedroom is for sleeping

Many of us have a bad habit of doing a lot of things in the bedroom. We eat, watch TV, talk on the phone, and read in the bedroom. Studies have shown that more we do other, non-sleep related activities in the bedroom, the lower our sleep quality becomes. Part of the reason has to do with attributing the bedroom solely with sleeping in our minds. Helping our minds get into the habit of falling asleep when in the bedroom is helpful for people suffering from insomnia and other sleep disorders.

6. Light and Sound

It may be obvious but the ideal sleeping environment is a quiet, dark place. Light and sound naturally wake us up and can prevent us from entering deeper levels of sleep. As a result, one will wake up tired even after having slept a full night. Cut out any night lights you may have. If tends to creep into your room, try upgrading your window treatments or wearing an eye mask at night. If you sleep next to a snorer, ear plugs might be the magic cure you’ve been looking for.

7. Aromatherapy

Finally, try a little aromatherapy to help induce sleep a little quicker. Lavender is a scent that is famously thought to induce sleepiness and ease anxiety. Recent research has shown that people who sleep in a room smelling of lavender for over a week tend to report higher energy levels and better sleep. The scent is thought to prolong “slow-wave” sleep, which is a phase of sleep where heartbeat slows, muscles relax, and the brain organizes memories. If you want to improve your sleep life without having to change your schedule, try a little lavender in the bedroom.

Did You Know?

If you’re a new dad or mum, you can expect to lose an estimated 400-750 hours of sleep in your newborn’s first year. Check out our Baby Blog for tips on how improve life for you and your little one and maybe get a few more hours of sleep a night.

-Miljean

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