Many people struggle to fall asleep or to stay asleep long enough to wake up rested and refreshed. And insomnia can actually worsen following the spring or fall turning of the clock! Before you turn to pills, it may be wise to reassess your bedroom set up.
The bedroom’s layout, bedding, colours, sounds and even smells can impact your sleep.
Make It Zen
- Organization: Aim for an organized and minimalist bedroom. Visual clutter can feel oppressive and hinder relaxation.
- Lighting: Focus on subdued illumination or dimmable lamps, and remember to install opaque curtains or blinds to block light from outside.
- Furniture arrangement: If possible, position your bed to avoid distractions.
According to feng shui, the bed should have a clear view of the door, while not being placed directly in front to it.
Switch to Appropriate Bedding
Investing in high thread count sheets and a quality mattress can make all the difference. The mattress should provide adequate support, conform to your body and suit your firmness preference. Good pillows are essential to avoid neck pain and promote a restful sleep. Choose a pillow that properly cradles your head and neck and is adapted to your sleeping position (back, side or stomach). Finally, pick thick or thin blankets depending on the sleeping temperature you like best.
Opt for soft, breathable textiles, like cotton, linen or silk.
Select Colours Carefully
To promote quality sleep, focus on gentle, pastel shades for your bedroom:
- Cool colours, such as blue, green or lavender, can be calming and stress-reducing.
- Neutral tones, such as beige, off-white or pale grey, lend serenity and tranquility to a space.
Avoid strong or overstimulating colours like red or orange which may heighten vigilance and make it harder to fall asleep.
Think Cozy
Of course, a calm and comfy ambiance plays a key role in the quality of our sleep! In addition to cozy sheets, incorporate cushions, throws or rugs in plush materials like wool or cashmere to ensure the space feels warm and snug.
Add Music or White Noise
Some people find that gentle music, notably nature sounds (rain, waves, forest), help them decompress. Playlists exist specially designed for falling asleep, which you should try out.
Alternatively, constant white noise can mask disruptive sounds (like street traffic or snoring) and support deep sleep. It can equally help quiet overthinking or intrusive thoughts.
Silence: Sometimes, a totally silent environment is optimal. In this case, earplugs are your best friend! Did you know you can have a pair custom-made by an audioprosthetist?
Create a Relaxing Scent Scape
Certain smells can promote sleep very effectively and help you overcome a bout of insomnia, perhaps due to having to turn the clock back or forward:
- Lavendar is famous for its calming and relaxing properties. Use an essential oil diffuser or some lavender-scented candles.
- Chamomile and sandalwood are likewise soothing fragrances that foster relaxation. A few drops of essential oil on your pillow may prove beneficial.
- Bedroom odours: Make sure the bedroom’s air is fresh and clean. Consider opening the window to air out the room before you go to bed or run an air purifier to eliminate odours and improve the air quality.
Pick the Right Room
Have you just bought a house? The main bedroom may be the most spacious, but is it the most conducive to a good night’s sleep?
- Instead, select the room positioned furthest from outdoor sounds. Avoid the rooms near the street, public transit or noisier parts of the house (the kitchen or living room, for example).
- Daylight influences our circadian rhythm and the quality of our sleep. The room with soft natural light during the day, but which can also be completely darkened at night constitutes the ideal choice.
- Bedroom orientation: Rooms facing south or west can become too hot in summer, while those facing north or east are generally cooler.
Set the Right Temperature
Speaking of temperature, most experts recommend between 18 °C and 20 °C for maximum comfort. Too hot or too cold, and your sleep may be disturbed!
Here’s to good nights… and even better mornings!