Our lives are a ceaseless cycle of sleep and wakefulness. We go to work. We eat. We spend time with our loved ones. At the end of the day, we all do the same thing: We sleep. We give our bodies the rest that they deserve. But a variety of factors can affect the quality of sleep you’re getting. More than 30% of adults suffer from short-term insomnia and 10% from chronic insomnia.
Invest in a Good Mattress
You have to design your bedroom for a good night’s sleep. Get a quality bed frame and mattress from Singapore or other countries. Get those memory pillows that everyone has been raving about. Get bed covers that are made of silk or have 1,000+ thread count. Invest in your bed, mattress, pillows, and covers because they’re going to get you to your dreamland.
Minimise the Visual Clutter
Declutter your bedroom. Remove any visual clutter that can stress you out. Remove unfolded laundry, stacks of bills, and other work-related items. Seeing these things will trigger anxiety. They will remind you of unfinished tasks—things that you need to be doing the next day. These reminders are not the best company for good sleep.
Remove Your Electronic Gadgets
You should use only your bedroom for sleep. Binge-watching is for the living room. Eating is for the dining room. Never mix these together because it will create confusion in your mind, too. Although it is hard not to have a television or your phone in the bedroom, you can hide them in an armoire or a cabinet. The blue light from the television and phone screen can also affect your sleep.
Choose the Right Colour
The colour of your bedroom walls will affect the quality of your sleep. Experts suggest using light and pale shades of blue, grey, silver, green, and lavender. These are the colours most conducive to sleep. You can also opt for moss green and pale yellow. Never paint your walls purple and red because these are considered aggressive colours. They tend to increase stress and anxiety.
Dark-coloured walls are perfect for those who need to sleep in the morning. Although they aren’t as better as pale-coloured walls, they are perfect for shift workers such as doctors and nurses. Choose a flat or matte finish for your walls. They make the colours look softer.
Install Blackout Shades
Bedrooms should be as dark as possible when it’s time for you to sleep. When the light gets into your bedroom, your mind tends to veer away from the thought of sleeping. If possible, install blackout shades in your bedroom. You can also use an eye mask to keep the environment dark.
Reduce the Noise
Make as little noise as possible in the bedroom, especially if a spouse is still sleeping. You can have your bedroom floor carpeted so that it will reduce the noise when you need to go out of bed. Choose plush materials such as chenille, wool, shag, and fur. Some people are light sleepers. A small noise from the hardwood floor can wake them up.
Sleep is the best weapon against the stress and anxiety of work or school. Make sure to have a pre-sleep routine that will put your mind and body at ease. Something as simple as crawling into a neatly made bed will make you feel more relaxed and comfortable.