Take a look in your bedroom. You probably have more than just a bed, working table and a closet. Nowadays, you probably have a TV, a laptop or computer, posters or books in your room. This article gives a few bedroom hacks!
Top 4 bedroom hacks for better sleep
Take a look in your bedroom. You probably have more than just a bed, working table and a closet. Nowadays, you probably have a TV, a laptop or computer, posters or books in your room. You can stay there for hours without getting bored. Might as well eat there, so you can get more work done or finish the last episode of your favourite show. However, your bedroom should be used only for sleep and sex. The more distraction you have in your room, the harder it gets to fall asleep.Therefore, you might want to consider following the following bedroom hacks from our list.
Top bedroom hacks number 1: Keep your room dark
It is important to eliminate any light exposure to optimise your night rest. The body produces melatonin, the hormone that helps you to fall asleep and regulates the sleeping cycle. Light exposure limits the melatonin production and makes it harder to fall and stay asleep. Some tips for a darker room without painting it black:
- Cover your windows. Get darker and thicker curtains or even get shutters to prevent all the street lamps and moonlight from outside.
- Hide your digital alarm clock. Even the little light from a digital alarm clock can keep you up, so hide it, turn it around or get another alarm clock.
- Put your phone away or flip it face down. It’s too tempting to check your e-mail, Facebook or messages. Not to mention the blue light has an effect on the production of melatonin.
- Use dim lights. Your room should be as dim as possible in the hour before your planned bedtime. Installing low-wattage bulbs in your room and using night-light in your hallway or bathroom prevent disruption in your melatonin levels.
“Light inhibits the secretion of melatonin, a hormone that naturally promotes sleep. “Even if you doze off, light can be detected through your eyelids—and your brain won’t produce melatonin if it’s confused between night and day,” says Joyce Walsleben, PhD, associate professor at the New York University School of Medicine. ‘You want as much darkness in your bedroom as you can handle without tripping over things.'”
Top bedroom hacks number 2: Keep your room cool
Lowering the temperature of the heating will not only save you money, but you will have a better night rest as well. Your body temperature naturally drops during your sleep. Most experts advise, to keep your room at a temperature between 15 and 18 Celsius. However, it is different for every person due to your biological clock, age and gender.
Find what works best for you and do your best to regulate your bedroom to that temperature each night.
Sleeping on the wrong mattress can also cause you to ‘sleep hot’. People usually confuse latex mattresses with memory foam mattresses. The difference is that latex mattresses allow airflow to circulate better than any other type of mattresses, which result in a cool and comfortable sleep. The reason for that is because the latex is processed into open cell foam block that allows a lot of airflows. Not to mention that latex mattresses have pinholes at regular intervals to stimulate further airflow. Latex mattresses also allow extra airflow when you move during your sleep. The open-cell structure of latex creates a 'pump and suck' effect that encourages air to move into the area you just vacated.
Read this article if you want to know more about latex pillows.
Top bedroom hacks number 3: Keep your room quiet
If you live in an urban environment or you wake up from the slightest sounds, you can try to mask this with earplugs or white noises. ‘’White noise’’ is any type of unchanging, continuously background noise such as the sound of raindrops or waves. Adding more noise in your bedroom may sound ridiculous, but it actually blends the external sounds into the overall background noise; sound masking. We can use color as an analogy. Imagine a green paper in a bright room. You would notice it immediately but put the paper in a green room. You will have to look twice, since it’s barely noticeable.
If you’re the type of person who listens to music to fall asleep, you use a music device with a ‘’sleep’’ function. The music will automatically shut down after a half hour or one hour. You go to different stages during your sleep and unexpected noise may disturb your sleeping cycle.
Top bedroom hacks number 4: Keep your room zen
You should be peaceful in a familiar and calm environment. Remove everything that can keep you up from your sleep such as mentioned before computers, books, emails or dirty clothing. You can feel stressed about the activities you still have to which effects your ability to relax.
A bedroom hack is having clean sheets
Change your bed linen and pillow case regularly to give a refreshing feeling. Invest in a higher quality pillow, blanket, bed or mattress. Latex mattresses might be a big investment, but the benefits in return are for the long run. Make your room a more inviting place to rest and relax.