Your home is supposed to be a place where you shelter yourself from daily stressors, a place where you can retreat and recuperate. More literally, this should be your bedroom.
But what happens when your bedroom becomes a source of distress? This directly affects your sleep, and long-term sleep disturbances and derivation can lead to unwanted, and sometimes harmful consequences.
1.Declutter the Space
First and foremost– declutter. This doesn’t mean you have to go minimal. Some people find it helpful to sleep in a cozy environment as this provides a feeling of being sheltered. But coziness is hard to manage and it can soon become a mess, which causes stress and frustration.
Orderliness reduces stress as anxiety-induced stress comes as a result of our brains perceiving visual stimuli as tasks that need to be completed. A cluttered room is a sort of visual noise that increases cortisol– the stress hormone– which prevents our body from falling asleep. In the long run, this can lead to downright depression.
Tips: Consider going minimal but if that doesn’t suit your taste, Scandinavian room decoration is both a simple and a cozy solution. Both of these styles use calming colors and tones, which is also a factor for a good sleep environment.
2.Clear the Air
Keeping your room in order does not necessarily mean clean, however, it does make cleaning a lot easier. Although saying this may seem redundant, there are benefits to cleaning not many take time to consider.
Dust particles and other pollutants can pile up, especially in places hard to reach. Studies have shown that polluted air can lead to chronic sleep deprivation, depression, and other mental and health problems. This is due to dust mites that have been shown to provoke sleep apnea, interrupting your sleep– which is worse than staying up late.
It will also appeal to your sense of smell, which dictates what you like and don’t like because bad smell subconsciously suggests that something is wrong, poisonous, or unhealthy. By improving the smell of the room, you will feel more secure there and more likely to relax.
Tips: In addition to a thorough cleaning, you can look for options such as changing the vent filters, buying air purifiers, or even air fresheners with lavender-scented oils.
3.Out with the Old
Now come the things you can’t imagine sleeping without. But you also rarely consider investing in them. Things such as pillows, mattresses, blinds, or curtains are an essential part of a good night’s sleep.
This is not only important because of the dust mites and bad smell, but because pillows and mattresses wear out and they can’t hold your body up properly anymore. It is recommended that mattresses be replaced every ten years and pillows every two years. However, this depends on the initial quality of the two.
Tips: Consider buying memory foam mattress and pillows or maybe some of the Reverie power beds for the perfect anatomical posture. Also, fend off light with good blackout curtains or blinds.
4.In with the Green
Some studies have shown that sleeping with windows closed deteriorates sleep. This is because of the higher levels of carbon dioxide produced while exhaling is not replaced with fresh oxygen. A buildup of carbon dioxide in your lungs can cause drowsiness and sleep apnea.
If you’re not comfortable sleeping with the windows open, plants can help fill your room with fresh oxygen. Some exotic plants have even shown to have filtering powers which can additionally improve the indoor air quality. Flowers with a good scent will also improve the environment.
Tips: If you live in a noisy area, consider buying noise blockers or earplugs.
Keep in mind that the environment might be an aggravating factor to the problem, but not its cause. Of course, minding these things will certainly leave a positive effect on your sleep quality. You should still see a psychiatrist if your troubles sleeping cause severe problems.