If you toss and turn during the night, the reason could be that your bedroom isn’t set up in a way that’s conducive to sleep. If it’s not a place where you feel able to relax, then it’s time to do something about it, starting with making some design changes. Here are simple, fast ideas to hopefully help you get more z’s tonight.
Adjust the Thermostat
Did you know that there’s a certain temperature that’s best for sleep? Those who sleep in a warm environment, research has found, can have a boost in cortisol, the stress hormone, the next morning.
As for a cooler environment, one study found that those who slept at a 61 degree Fahrenheit temperature slept longer than those who were in 75-degree rooms. They were also more alert than those in the warmer temperature group.
While there is no specific temperature that’s correct for the best sleep, the evidence above suggests opting for a cooler room than an overly warm one. If your room seems to be on the hot side, installing a ceiling fan can help, as can installing heavy blinds that shield you from outside conditions that can increase temperature.
Incorporate Natural Remedies into Your Bedtime Routine
An addition or two to your day could improve your quality and quantity of sleep. Perhaps you add a weighted blanket to your bed, for example, and the pressure stimulation of the extra pounds helps you nod off to sleep.
Another option is a melatonin supplement. Melatonin effects can be modest when it comes to improving total sleep time, but every small amount helps. Always see a doctor before taking these tablets to ensure it’s right for you, proper dosage, and more.
Paint the Walls
While you could paint the room any color you want, the trouble could be that the color is so bright that it doesn’t help you feel calm when heading to bed at the end of the day. Also, if you wake up in the middle of the night, it’s nice when the first thing you see isn’t a jarring hue.
Generally, soft shades are best for calming the mind at night and gentle to wake up to in the morning. There are many possibilities, from light blue to sage green. White is always a great choice as it is such a clean look; you could go with a cream or another variation of white too.
A new trend is going with black walls. It’s a bold choice when you first hear it, but the choice of black makes sense. It is reminiscent of the night sky, and that’s soothing for the mind.
Small Changes with Big Results
Just one of the suggestions above could make a world of difference to your sleep. You might get a bit more shuteye or a deeper level of rest than usual, which is terrific!
Create a bedroom sanctuary you’ll want to retreat to each evening. Then look at how you can make other rooms more comfortable too. It’s worth the time and effort to create a peaceful living environment.