To achieve the right tone, sense and scent of your home can be a challenge. According to the CDC, as many as 35% of adults are not “getting enough sleep on a regular basis.” The recommendation for the average adult is seven to ten hours of sleep each night. In fact, sleep deprivation is such a big deal that economic researchers estimate that a lack of productivity caused by poor cognitive speed, focus and memory, and physical health is costing American companies $411 billion per year in lost productivity. Sleep deprivation doesn’t just affect the job force though. A lack of sleep contributes to a person’s overall health resulting in chronic sleep disorders, long-term effects of memory loss, poor coordination, mood, and mental health disorders. You can see why it’s about time you turn your bedroom—a place you should spend nearly 30% of your life—into a soothing sanctuary for sleep. Here are ten ways to turn the “place you crash” into a place where you rejuvenate your body back to health through sleep.
Color is known to affect our mood as well as our energy levels. In areas of the home, such as your bedroom, where you are looking for a calming aesthetic it is recommended that you choose a peaceful palette of neutral colors such as whites, grays, or soft blues and greens. If you like a splash of color, you can add unobtrusive items waist-high or lower such as plants or rugs.
For many people, the sounds of the night are filled with car noises, sirens, and people talking outside. Even the sound of crickets and frogs can keep you up. The suggestion is to counter noise with noise by adding a white-noise machine, soothing music, or a fan that can lull you to sleep with rhythmic sounds.
Light can be your enemy when you are trying to get sleep. After all, darkness is an indicator to your mind that it is time to sleep and therefore begin the release of chemicals to start the sleep process. So, investing in blackout curtains and a sleep mask will help to keep internal and external light distraction away.
While we want our bedrooms to look attractive, that often comes at a cost of added clutter. For example, consider the number of throw pillows, additional blankets, and trinkets you have laying around even a clean room. Simplifying your space by reducing the clutter will help you feel more relaxed in your room as well as create the impression of a larger space.
Keep it Cool
Did you know that as you ease into sleep your body’s temperature cools down which enables you to fall asleep faster and stay in deep sleep longer? Keeping your room at a higher temperature disrupts your body’s natural cooling mechanism limiting your ability to sleep at night. So, whether you’re living in sunny Australia or a frigid and expensive city like Minneapolis in the U.S., make sure you keep your room cool!
Plants are a simple and effective way to create a comfortable sleep sanctuary in your bedroom. They help by increasing oxygen, absorbing toxic airborne compounds, and can reduce the allergens which contribute to sleep disruption.
Find the Mattress that Fits You
While many people feel a mattress is simply something soft to lay on, what they don’t know is that everything from your weight, your sleep position, and angle of elevation can all contribute to a mattress that is designed for you. So, finding that perfect mattress is a great way to improve the place you should be spending 30% of your life.
Improve Sleep with Scent
Creating a sleep sanctuary is about affecting three of your senses—sight, sound, and smell. Essential oils are becoming a big player when it comes to sleep. This is because research has begun to show that oils such as lavender, sage, and chamomile not only provide a soothing spa-like response but can also counter sleep disruptions such as sleep apnea, sleep deprivation, and snoring.
Leave Your Cell Phone Behind
Your phone plays a huge role in sleep deprivation by causing you to stay awake longer. The blue light emitted from your phone suppresses melatonin secretion while the activity on your phone causes your mind to stay more alert when you should be getting rest. The fix? Buy an alarm clock as the justification most adults have for sleeping with their phone is they need it to wake up. To create the sleep sanctuary, you need it’s important to address the senses. Keep it dark, create rhythm, surround your skin in comfort, and soothe your body with a little scent.