Arranging your Bedroom for an Optimal Sleep Environment
How to create the optimal sleep environment to ensure you sleep soundly? Restful sleep allows the body to regenerate, while disturbed sleep can lead to cardiovascular diseases. Learn more about arranging your bedroom to ensure you get a good night’s sleep.
Bedrooms are for sleeping
As the name suggests, the bedroom should be used exclusively for sleeping. Then your body and brain automatically associate “falling asleep” and “relaxation” with this room.
The right sleep environment
Unfortunately, the bedroom is all too often transformed into a multi-purpose room. Ironing board, vacuum cleaner etc. greet you daily when you get up and when you go to bed. If you don’t have any other room left to store your household assistants, use a cupboard or a curtain to banish the unloved stress-makers form sight.
The same applies to your workspace. If you have a desk in your bedroom, try to visually separate it from your sleeping area. If you always have a direct view of your workspace as you are falling asleep, it will be harder to get unfinished work off your mind, so that you can relax, switch off and recharge your batteries
Arranging your bedroom
Keep the bedroom tidy as well! The bed is for sleeping. Avoid placing clothes, books or other objects on the bed. A chair for clothes and a shelf for books offer space without making the room look untidy. Only items that lift your spirits and that make the bedroom feel cosy – such as pillows, cuddly toys, bedspreads – are allowed on the bed.
Also, always take a minute in the morning to make your bed. Getting into a neatly made bed, like one does in a hotel, is always far more inviting, than an unmade bed!
Simply switch off
A television set should be taboo in the bedroom, so too smartphones, computers or tablets. The bright LED light on the screens promotes sleep-inhibiting hormones that stimulate and activate the brain. Try to avoid using digital devices in your bedroom!
The right lighting
Lighting plays an enormous role in arranging your bedroom. Darkness signals the brain that it is time to fall asleep. Light, on the other hand, makes you wake up.
The recipient of the light message is the pineal gland, also known as the pineal organ or epiphysis. It is responsible for the release of hormones. In darkness, the pineal gland releases the hormone melatonin. It has a sleep-inducing effect on humans and adjusts the organism to sleep. If the person is exposed to a light of more than 2500 lux at night, the release of this hormone is immediately reduced and you become wide awake. If you have to go to the toilet at night, it is best to switch on only a bedside lamp or dimmed light. The same applies to reading in bed: the reading lamp should not emit any bright light.
You should also install curtains or blinds in front of your window to darken your bedroom. If this is not possible, a sleeping mask can be a good solution. Daylight alarm clocks, which slowly light up your bedroom and wake you up gently, are ideal for a pleasant awakening.
How to make your bed
Whether you prefer to sleep on a hard or soft mattress or with thick or thin blankets is up to you. Nevertheless, you should get good advice when buying a slatted / box frame and mattress and adjust the degree of firmness to your sleeping position and back as well as your preferences. After all, we spend a third of our lives in bed. A bad bed can ruin your back. You should also make sure you have a good orthopaedic pillow.
Keeping a cool head
The way men and women perceive temperature is very different. Basically, women react more sensitively to temperature changes and freeze faster than men. A temperature that may be perceived as pleasant by a man can be too cold for a woman. What is perceived as pleasant by a woman can be much too warm for a man. This often happens because women produce less body heat than men and are therefore more likely to feel the cold.
Temperature can play an important role in restorative sleep. A study by the National Sleep Foundation suggests that the perfect sleeping temperature is 18.3° Celsius. However, the guideline value should rather be understood as a suggestion. You should try to find a temperature between 18.3° and 20.5° Celsius in order to have a healthy and restful sleep.
Some may find these temperatures very low. However, the body temperature naturally drops during sleep. If the bedroom is heavily heated and your body warms up as a result, the heat can upset the body’s natural temperature. If this happens, you will not be rested, you may even suffer from insomnia.
The bedroom door should therefore remain closed during the day so that the warm air in the home does not mix with the cool air in the bedroom. In addition, you should air thoroughly before going to bed.
Silence is power
Reduce the noise level to improve your sleep environment! Technical devices on standby mode, such as stereos, laptops and televisions, can make humming noises that are annoying when you are trying to fall asleep. The same applies to ticking alarm clocks or wall clocks.
Even a snoring partner can disturb the peace of the night. Here is some guidance on how to stop snoring. Take this test and find the solution to your snoring problems!
Learn more about snoring