We all know the importance of sleep and how getting good quality sleep affects our health and well-being.

“Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety… During sleep, your body is working to support healthy brain function and maintain your physical health…For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others. The National Heart, Lung, and Blood Institute (NHLBI) https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency”.

Now, lets transform your bedroom to create the best SLEEP and RELAXATION environment for you and your family.

Here are 6 Key Components to Consider:

1. YOUR MATTRESSES
   

   Experts at the Better Sleep Council,” suggest buying a new mattress every seven years.” Better Sleep Council – www.bettersleep.org. Why? Because an overly worn mattress will cause you to be uncomfortable, not provide enough proper support which will result in painful pressure points and cause you to toss and turn and keep you awake throughout the night.For more on if it’s time for a new mattress, please refer to our blog: Time for A New Mattress? Yes, So Now What?

2. KEEP IT COOL
   

   “In general, the suggested bedroom temperature should be between 15.5 to 19 degrees Celsius (60 to 67 degrees Fahrenheit) for optimal sleep. When lying in bed trying to snooze, your body temperature decreases to initiate sleep—and these proposed temperatures can actually help facilitate this. If your room is cool, rather than warm, it will be much easier to shut your eyes for the night.” (sleep.org by the National Sleep Foundation https://www.sleep.org/articles/temperature-for-sleep/).

3. KEEP IT TECHNOLOGY FREE & DARK

   The Bedrooms in your home need to be you and your family’s oasis or refuge from the rest of the world. Therefore, the key elements should be designed to promote proper sleep and relaxation…that means no phone, tablet, computer or television (say goodbye to binge watching, late night TV or watching the news in bed; and yes to: reading a book (not on your electronic reader). Instead: play soft and relaxing music, spa sounds or white noise.Here’s the proof to unplug from the Better Sleep Council: “The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep.” (https://www.sleep.org/articles/ways-technology-affects-sleep/)

   Keeping your room as dark as possible is very important: “your body is programmed to sleep when it’s dark, so you can encourage that rhythm by easing into nighttime. Light inhibits the secretion of melatonin, a hormone that naturally promotes sleep.” (https://www.health.com/health/gallery/0,,20306887,00.html?slide=106650#106650)

4. KEEP IT DECLUTTERED
   

   Keeping your bedroom decluttered; provides a visually appealing, inviting and relaxing environment.  Begin by decluttering the different areas of the room and it helps to get organized as you go. Clear off the surfaces of your nightstand/s, dresser and so on – of ‘things’. It’s easy for surfaces to become ‘dumping’ grounds for ‘stuff’. Visually, a less cluttered room always appears larger and more spacious.  Don’t forget to take your clothes off the floor or piled on a chair or bench (hang or fold them); this routine also makes your morning routine easier – it’s easier to find that top when it’s not hiding under piles of other clothing.

5. KEEP IT SMELLING CLEAN & FRESH
   

   Open windows whenever possible to air out your bedroom, even in cold climates it’s advised to ‘air-out‘  your home daily for at least 5 minutes. It’s important to keep your bed linens clean, this helps add to your room’s freshness. Typically, sheets should be laundered and changed weekly or bi-weekly, your mattress should be vacuumed monthly, blanket, comforters or duvet should be cleaned seasonally. Clean windows and windowsill biweekly. Window covers including curtains and/or shades should be vacuumed monthly to reduce the likely hood of allergens getting into the surfaces. You can use a fabric freshener to further enhance the freshness of the room.  Dusting and wiping down all surfaces with a damp rag or a microfiber duster to trap dust (rather than spreading it around). Lastly vacuum your floors, if you have a hardwood floors also wipe them down with a wet mop – if you have carpeting, sprinkle some baking soda and let it sit for 30 minutes and then vacuum again.

6. KEEP COMFORTABLE BEDDING
   

   Everyone hears the importance of higher thread counts on sheets, but more importantly is the ’feel or hand’ of the fabric and how it feels against your skin. Fabrics with “moisture-wicking” properties help keep you cool and comfortable. These fabrics are usually; cotton, wool, silk, bamboo and linen, while other fabrics like polyester and other synthetics trap moisture and make you warmer and less comfortable.
   

Most of these key components can be used in other room of your home. We hope you’ll find this blog useful in helping you create your best Bedroom for SLEEP and RELAXATION.

Sleep Well!

Written By: The Springwall Family