To get a good night’s rest, the environment has to be conducive. Comfort, temperature, noise levels, and light contribute to sleep quality; therefore, optimizing your room for these distractions is essential. Ensuring a good bedroom environment could prove beneficial to your health because many health factors are affected by sleep duration and quality. There are a few cost-effecting ways of creating a sleep oasis for much-needed sleep and soothing rest without breaking the budget.
1. Mattress and Bedding
As stated in sleepadvisor.org website we all have different preferences regarding the type of mattress and bedding we use for our bedrooms. We all have different preferences regarding the type of mattress and bedding we use for our bedrooms. Whether it is the close body contour from memory foam, suggested to be the best choice for side sleepers, the firm feels of hybrid foam, and the gentle support of latex, studies have proven that a newer mattress promotes better sleep than an older model.
The same goes for bedding; we choose bedding according to our criteria; however, with pillows, thickness, firmness, and durability are essential things to consider.
2. Noise Control
A quiet and cozy bedroom is far better for sleep than a noisy one. Fragmentation and distractions can be experienced due to loud noise, which subsequently affects both your mental and physical health. Even soft playing music can be a distraction, causing a momentary shift from light sleep to waking up. However, for some people, soothing ambient music helps alleviate stress and anxiety, beneficial to sleep.
Blocking outside noise is critical and keeping your bedroom as quiet as possible should be a priority. To help you fall asleep better, turn on your fan, and the whir effect can effectively block unwanted sounds, alternatively, invest in a white noise machine. Widely available, noise-blocking curtains are also options.
3. Wash Sheets and Pillowcases Frequently
Keeping clean sheets and pillowcases is essential to create a pleasant sleeping environment; it also helps encourage your sleep appetite. Experts suggest you should wash your bedding regularly, at least once every two weeks; however, if you share your bed with a pet or sweat excessively, you may need to clean them weekly.
Apart from preventing body oils and dust mites from building up, the habit of washing your bedding is beneficial to the quality of sleep you get.
4. Always Make Your Bed
Apart from the simple reason, coming into your bedroom to a made bed, sleeping is much quicker, you crawl into bed and fall asleep. The one place you spend roughly a third of your time is likely to have a significant impact on your daily mood and sleep quality.
Making your bed is a sign of being organized, and disorganization makes it hard to feel relaxed, calm, and competent. The two minutes it takes to pull your sheets and duvet changes your mood altogether.
5. Use Soothing Scents
Studies have proven certain fragrances can enhance the quality of your sleep, promoting a sense of relaxation. Allowing you to wake up feeling refreshed, lavender oil is essential to keep; fragrances like heliotropin and peppermint are just as effective as alternative fragrances. However, if your partner has a unique scent you like, this could also help improve your sleep.
Originally posted 2021-04-20 14:15:43.
Salman is a prolific environmental writer, and has authored more than 500 articles in reputed journals, magazines and websites. He is proactively engaged in creating mass awareness on renewable energy, waste management, sustainability and conservation all over the world.
Salman can be reached on salman@cleantechloops.com
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