Improve your sleep quality with these bedroom tips

Many bedrooms have doubled up as home offices over the last two years as more people have been working from home.

This year could be the right time to reclaim your bedroom as the peaceful haven it should be. Bedrooms are where we retreat for rest and recovery, which is best achieved with soothing colour palettes, comforting textures and quiet.

Try to complement neutral walls with beige, oatmeal and biscuit accents in soft furnishings to create a snug, homely feel, with a few cushions, cotton or wool throws and mats.

Most important, in this regard, will be designing a space conducive to quality sleep. This will mean simplifying the bedroom, removing distractions and creating comfortable beds with inviting cushions and top-quality bedding. In addition, bedside tables should be clear of clutter with perhaps one book and a glass of water.

Beds

Waking up with aches and pains and bleary eyes could mean that your bed needs to be replaced. A good quality mattress should last eight to ten years, but the signs of wear may not be obvious – especially if it has been well looked after.

Without a good base, even a good mattress can sag. So when you buy a mattress, it’s wise to get a matching base. The base and mattress are designed to work together to provide good support. The mattress will collapse if it does not match the mattress, and the warranty may be void.

The wide range of mattresses available can make choosing the right one difficult. If your current bed has served you well over a long period, it’s probably a good idea to stick with the same brand. If not, as a rule of thumb, choose a firm bed but not too hard. And, if available, ask for extra length. Even if you are not above average height, the added leg room will improve sleep quality.

Turn your mattress regularly according to the manufacturer’s specifications to ensure even wear. Some pillow top mattresses don’t need to be rotated, but these are usually best suited to guest rooms that aren’t regularly occupied.

Beddings

Your beddings affect how well you sleep. To stay cool and dry, choose sheets in 100% cotton rather than flannel or less-breathable synthetic fabrics.

Whether you choose a duvet, a comforter or blankets will depend on your personal preferences. As a general rule, natural fibres – such as cotton, down and wool – are more breathable than synthetics so that you won’t wake up in a sweat.

When choosing pillows, consider your favourite sleeping position to ensure your spine is aligned correctly. Look for firmer and fuller pillows if you tend to sleep on your side. For sleeping on your stomach, soft, flat pillows are best, and if sleeping on your back suits you, go for pillows that are somewhere in between.

Filling options include down, synthetic fills, memory and polyurethane foam and latex. Covering pillows with protectors that control allergens is a good idea if you are sensitive to dust or mould. Wash your pillows every six months to keep them fresh and allergen-free.

Avoid screens

A TV set in the bedroom may sound like a desirable luxury – but not if your goal is a good night’s sleep. Electronic devices like laptops, tablets, cellphones and televisions emit short-wavelength blue light, prompting your brain to stay alert. Blue light triggers your circadian rhythms to a state of wakefulness, counteracting your body’s natural desire for sleep at night.

Sleep experts recommend staying away from screens for an hour or two before bed. No screen time before bed allows your body’s natural sleep rhythms to kick in.

The glow from an alarm clock can even be disruptive, so set the screen on the dimmest setting or turn it to face away from you while sleeping.

If you must keep your cellphone next to your bed, make sure the sound is set on silent mode so that late night text messages won’t disturb you.

Keep it cool

To create the optimal sleep environment, you need a dark, quiet, and cool bedroom – around 20 degrees Celsius.

If possible, keep at least one window open all year round and install blockout curtains or blinds – particularly if your bedroom is north-facing – to ensure quality deep sleep.

The bedroom is supposed to provide maximum comfort and peace that you need to recover and refresh your body and mind. The tips provided above can serve you well to achieve a comfortable bedroom. Read more here.