Tricks to Turn Your Bedroom Into the Ultimate Slumber Cave
Ensure a good night’s sleep with these sleep-inducing tips
Ah, to get into bed after a long, hard day at work! The bedroom is where we relax and recharge our batteries, where we grab those few moments of peace and quiet. It is the place we’re supposed to rest our heads to get a good night’s sleep … in theory. Adequate sleep is vital to our health and happiness, yet we accept the lack of it as an inevitable consequence of having demanding jobs and personal stress. But improving the quality and length of our sleep doesn’t have to be a herculean task. All it takes is making a few simple changes to our nightly bedtime rituals.
Get the mattress just right
When it comes to mattresses, there is no one solution that fits all. Firm may not always be better. For instance, experts also say that a softer mattress is the way to go for over 40-year-olds, given that skin becomes more sensitive to pressure over time.
To prevent back pain from either too hard or soft a mattress, it is important to find one just right for you. Since no two people are the same, getting a combination mattress with different spring tensions for either side is a good solution depending on if your partner is heavier or lighter than you.
Tip: Since firmness changes from manufacturer to manufacturer, it is important to judge a mattress by how it feels and not by what it’s called.
Smart Shopper: How to Buy a Mattress
When it comes to mattresses, there is no one solution that fits all. Firm may not always be better. For instance, experts also say that a softer mattress is the way to go for over 40-year-olds, given that skin becomes more sensitive to pressure over time.
To prevent back pain from either too hard or soft a mattress, it is important to find one just right for you. Since no two people are the same, getting a combination mattress with different spring tensions for either side is a good solution depending on if your partner is heavier or lighter than you.
Tip: Since firmness changes from manufacturer to manufacturer, it is important to judge a mattress by how it feels and not by what it’s called.
Smart Shopper: How to Buy a Mattress
Pay close attention to the light
Light is one of the most significant external factors to influence sleep. And if you’re not the type to wake up at the crack of dawn, ensure that your window coverings are adequate to block out the sunlight until you’re ready for the day. We’re thinking black-out blinds and thicker curtains.
Which Window Blind is Right for You
Light is one of the most significant external factors to influence sleep. And if you’re not the type to wake up at the crack of dawn, ensure that your window coverings are adequate to block out the sunlight until you’re ready for the day. We’re thinking black-out blinds and thicker curtains.
Which Window Blind is Right for You
This is a matter of choice. Some need the room to be pitch-black, while others prefer a nigh-light for trips to the bathroom. Whatever you choose, it is important to remember that bright light can affect your wakefulness. Therefore, go for softer or yellow light to create a more relaxed, sleep inducing mood. From mood lighting to bedside lamps – here, Essentia Environments makes provision for multiple lighting systems, that could cater to the need of any hour.
Tip: If you do prefer reading in bed, be considerate of your partner. Without resorting to crouching under the covers with a torch, a simple solution is two different bedside lighting fixtures. And for an added bonus, install dimmers.
Tip: If you do prefer reading in bed, be considerate of your partner. Without resorting to crouching under the covers with a torch, a simple solution is two different bedside lighting fixtures. And for an added bonus, install dimmers.
Minimise clutter
Too many distractions in the bedroom may make it hard to actually fall asleep. Even though your eyes are closed when you sleep, preventing you from seeing the mess, you will know it’s still there. Therefore, it’s wise to get rid of the clutter around your bed. Clearing your room of distractions will greatly help you clear your mind at the end of a long day.
Tip: Choosing a nightstand with closed storage where you can keep your regular-use items will minimise the visual clutter, yet keep everything close at hand.
Too many distractions in the bedroom may make it hard to actually fall asleep. Even though your eyes are closed when you sleep, preventing you from seeing the mess, you will know it’s still there. Therefore, it’s wise to get rid of the clutter around your bed. Clearing your room of distractions will greatly help you clear your mind at the end of a long day.
Tip: Choosing a nightstand with closed storage where you can keep your regular-use items will minimise the visual clutter, yet keep everything close at hand.
Opt for a calming palette
The bedroom is the place where you power down for the day. Now there aren’t any strict rules about bedroom colours schemes, but people tend to lean towards softer colours.
It depends on a lot of factors like shape, size and lighting, but the general rule here is to choose what makes you happy and doesn’t keep you awake at night. It’s also a good idea to check how you feel about the look of your bedroom in the day as well as the night.
The bedroom is the place where you power down for the day. Now there aren’t any strict rules about bedroom colours schemes, but people tend to lean towards softer colours.
It depends on a lot of factors like shape, size and lighting, but the general rule here is to choose what makes you happy and doesn’t keep you awake at night. It’s also a good idea to check how you feel about the look of your bedroom in the day as well as the night.
Create a soundproof cocoon
Just because you can’t see it, doesn’t mean it can’t get in the way of your sleep. Unwelcome sounds coming from outside are ultimate sleep destroyers. Anyone who lives in a city knows this all too well. Another solution, in addition to thicker curtains and airtight windows, is getting a good pair of earplugs or a white noise machine to drown out the sound.
Just because you can’t see it, doesn’t mean it can’t get in the way of your sleep. Unwelcome sounds coming from outside are ultimate sleep destroyers. Anyone who lives in a city knows this all too well. Another solution, in addition to thicker curtains and airtight windows, is getting a good pair of earplugs or a white noise machine to drown out the sound.
Keep it cool
Another element that could be keeping you awake is the temperature of your room – either it’s too hot or too cold. Although there isn’t a definite temperature to ensure a good night’s sleep, as each of us are built differently, research says cooler is better. Play around with temperatures anywhere between 18 to 21 degrees Celsius. Fans, bedding and open windows are also your best friends when it comes to regulating the heat.
Another element that could be keeping you awake is the temperature of your room – either it’s too hot or too cold. Although there isn’t a definite temperature to ensure a good night’s sleep, as each of us are built differently, research says cooler is better. Play around with temperatures anywhere between 18 to 21 degrees Celsius. Fans, bedding and open windows are also your best friends when it comes to regulating the heat.
Don’t bring your work into the bedroom
It’s tough to punch out at the end of the day, especially now when you can do almost everything on your phone and laptop. In a perfect world, you should be able to leave all your electronics and worries at the bedroom door. But let’s face it, that is never going to happen. As a compromise, get into the habit of a wind-down routine before bed – dim the lights, read a book or play some soothing music. Anything that relaxes and makes you feel calm. If you have a study in your bedroom, a curtain hiding away your workstation is a good way of clearly demarcating bedtime from work time.
Tip: Has your phone become a pseudo security blanket that you can’t live without? Then instead of the table top, pack it away in your nightstand drawer. Maybe out of sight will be out of mind and you can catch some z’s in peace.
It’s tough to punch out at the end of the day, especially now when you can do almost everything on your phone and laptop. In a perfect world, you should be able to leave all your electronics and worries at the bedroom door. But let’s face it, that is never going to happen. As a compromise, get into the habit of a wind-down routine before bed – dim the lights, read a book or play some soothing music. Anything that relaxes and makes you feel calm. If you have a study in your bedroom, a curtain hiding away your workstation is a good way of clearly demarcating bedtime from work time.
Tip: Has your phone become a pseudo security blanket that you can’t live without? Then instead of the table top, pack it away in your nightstand drawer. Maybe out of sight will be out of mind and you can catch some z’s in peace.
A word of advice
If you need a bedtime drink, swap your cup of joe for a caffeine-free one. Although there has been a long standing debate on whether coffee is good or bad for you, one thing is certain it can give you an energy boost, which isn’t ideal if you are about to hit the sack. Instead, try out a cup of herbal tea – chamomile with honey is a common recommendation. But if you really want a cup, make sure you gulp it down at least four hours before bedtime. Same goes for alcohol – it may knock you out initially, but you’re usually headed for a broken night’s sleep.
If drinks don’t create havoc on your sleep, a heavy meal might. It’s part of Indian tradition to make every meal a big one, but it’s best to keep things light to aid your metabolism and have a more restful sleep.
If you need a bedtime drink, swap your cup of joe for a caffeine-free one. Although there has been a long standing debate on whether coffee is good or bad for you, one thing is certain it can give you an energy boost, which isn’t ideal if you are about to hit the sack. Instead, try out a cup of herbal tea – chamomile with honey is a common recommendation. But if you really want a cup, make sure you gulp it down at least four hours before bedtime. Same goes for alcohol – it may knock you out initially, but you’re usually headed for a broken night’s sleep.
If drinks don’t create havoc on your sleep, a heavy meal might. It’s part of Indian tradition to make every meal a big one, but it’s best to keep things light to aid your metabolism and have a more restful sleep.
Read more:
What’s the Right Location for Your Bed?
Dress Your Bed to Perfection
Tell us:
How would you define your bedroom – is it a ‘slumber land’ or a ‘workersville’? What helps you get a better night’s sleep? Share your tips in Comments below.
What’s the Right Location for Your Bed?
Dress Your Bed to Perfection
Tell us:
How would you define your bedroom – is it a ‘slumber land’ or a ‘workersville’? What helps you get a better night’s sleep? Share your tips in Comments below.
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We spend about a third of our lives in the bedroom so it’s important to invest in making it as comfortable a place as possible, even if it costs a little extra. Remember, when decorating your slumber sanctuary, focus on quality rather than quantity. Avoid using too many fussy details like beading and sequins, or too scratchy bedding materials. When picking out your bed linen, ensure that whatever you choose is delightfully touchable – think crisp cotton sheets and firm or fluffy pillows.
Tip: Given that hotel rooms are so inviting, steal some design tips from them. Opt for a rug on the floor or a soft cashmere throw and comforter to create that boutique hotel experience.
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