Nothing compares to the feeling of resting your head on the pillow after a long, chaotic day and falling into a deep and restful sleep that recharges your batteries for the next day. Unfortunately, not many Americans know what this is like. According to a 2014 study conducted by the National Sleep Foundation, nearly 50% of Americans reported sleeping problems such as poor quality or insufficient sleep. There are several reasons behind these worrying figures and one of the biggest ones is an inappropriate sleeping space. So if you’re one of the people who struggle to fall asleep at night, tossing and turning until 3 a.m., we have a few tips to make your bedroom ideal for sleeping!
1. Replace your old mattress
If you only have the budget for one big improvement, then it should go into replacing your old mattress. Old mattresses or low-quality mattresses don’t offer enough spine support as you sleep, making it hard to find a comfortable position and causing neck and back pain in the long run. Besides, cheap and outdated mattresses can be made from synthetic materials that don’t let the skin breathe. You spend 25 years of your life sleeping. Make sure they count! Replacing your old mattress with a new one made from natural fibers does wonders for your health. For example, check out this best natural mattress that provides way more comfort than a spring mattress, relieving tension and aligning to the position of your spine. Since it’s made from organic materials, your skin will be able to breathe better, which will add extra comfort on hot summer nights.
2. Lower the thermostat
A lower temperature prepares your body for bedtime, so you should try keeping the bedroom temperature at around 65 degrees Fahrenheit. This will help you fall asleep faster and also avoid waking up in the middle of the night because it’s too hot. If you’re used to higher temperatures, sleep with your socks on or wear thicker pajamas. Don’t pile on the layers of blankets, because that could have the adverse effect and make your sleep more uncomfortable.
3. Invest in quality bed sheets
Pretty bed sheets sold in bundles of 2+1 free might be tempting, but they won’t last more than a couple of washes and they won’t do much for your sleep either. Cheap, low quality bed sheets are made from synthetic materials that move a lot as you sleep, making you sweat and change positions. Invest in 100% natural organic cotton or linen bed sheets, which last longer, get softer with each wash and help regulate your body temperature. To complete the bed makeover, match them with fluffy pillows and a deluxe duvet cover.
4. The power of scents
Scents have a huge influence on your mood, so make sure the air in your bedroom is fresh and clean. Keep the window open at least once a day and, before bedtime, spritz your pillows to relax and fall asleep faster. Be careful with artificial scents though, because they could the opposite effect and give you a headache. Instead, use natural essential oils such as geranium, lavender, bergamot, and chamomile. These have calming effects and relieve anxiety. Also add a few houseplants to keep good air quality in the bedroom.
5. Get rid of lights
Our bodies have evolved to sleep in complete darkness, but all the gadgets and lights of the modern lifestyle have disrupted the natural sleeping pattern, fooling our brains to stay awake and alert. The smallest streak of light can distract you and prevent you from falling asleep, so make sure you draw all the curtains. Keep all your electronics turned off, away from your bedside table. And yes, that includes your smartphone. Try not to use a digital clock, because seeing the time increases anxiety.
