How to Create a Soothing Environment for Better Sleep?
The quality of your sleep depends to a great extent on the environment you sleep in. A firm bed, calming wall colours, and a cool room temperature are some of the aspects that define the soothing sleeping experience. Taking into consideration the following fundamentals will result in a sound sleep, below are some basics that could create a soothing environment for better sleep.
Bed and Mattresses
Since we spend one-third of our life sleeping, it becomes essential to invest in premium quality mattresses and beds. Beds and mattresses are one of the most important factors defining our well-being. They will save you a trip to the doctor because of poor sleep quality.
A comfortable mattress can support your back and posture. It can reasonably reduce problems related to lower back pain and even improve your memory. A good night's sleep can also improve creativity and support your health.
The fabric of your bedding can make a significant difference in the quality of your sleep. The bedding fabric should be soft on the skin and not cause allergies. It should also be comfortable to sleep on and easy to maintain. 100% cotton bedsheets are breathable and affordable as compared to other fabrics such as silk or wool. Changing the bedding frequently will assure clean and fresh bed sheets that don't irritate.
The temperature of the room should neither be too hot nor too cold. The temperature between 15 degrees Celsius to 18 degrees Celsius is considered an ideal temperature to sleep in. Temperature less than 12 degrees Celsius leads to feeling cold and over 24 degrees Celsius leads to sweating and uneasiness. The locking of windows will assure that the outside temperature does not hinder room temperature inside. Closing the blinds and curtains will block any direct exposure to sunlight. An ideal room temperature facilitates deep and uninterrupted sleep.
Aromatherapy results in relaxation by stabilizing blood pressure and inducing a deeper sleep. One way of doing so is by replacing room fresheners with essential oils. Essential oils are proven to enhance sleep quality by relaxing the mind and the body. Scents such as lavender oil help in reducing insomnia and restlessness. Moreover, vanilla oil helps with reducing anxiety and easing the mind and thoughts.
The wall colours of a bedroom can affect your mood and navigate your thoughts. While some colours can cause a relaxing state of mind, others can trigger stress and anxiety. The colour blue is a perfect choice for a bedroom as it calms the mind and sets a soothing tone. Whereas, the colour green can reflect positivity and restfulness. These colours also enhance creativity as they put mind to ease. Colours such as red and purple induce stress and restlessness, leading to uneasiness. The colours of the room should be warm and comforting.
A messy room is an invitation to anxiety, allergies, and uneven sleep. Sleeping in a tidy room assures improved health benefits and improved breathing. A clean bed promises a comfortable sleep and one that is away from allergies. Sleeping in a clean environment unwinds the body and clears the messy thought processes.
Steering clear of any electronics on your bed at least an hour before sleeping induces calm sleep. Electronics suppress sleep hormones and make it harder to fall asleep. It can also harm your eyes and cause headaches. Hence, keeping them away while sleeping is crucial.
The physical environment you sleep in can change your sleeping experience. Small alterations like cleaning the room often and adjusting the room temperature can improve your sleep. It can also keep your weight and blood pressure under control, which contributes to better mental and physical health.