Here's a quick guide to help you turn your bedroom into a modern day sleep-friendly cave.
1. Reduce the bedroom clutterA chaotic-looking room isn't conducive to sleep. Your laziness maybe breeding clutter, but if you sit down and think, a messy room isn't the best place to take a nap. So clear up the bedroom. Stack away things and store them in a cupboard. Have a minimalist approach to your bedroom and you will be rewarded with good sleeping experience.
2. Keep the bedroom dust-freeA dusty room can trigger allergies in some people. A room with dust is not desirable for sleeping. So sweep, mop, vacuum regularly to keep your bedroom clean.
3. Ban electronic devicesYou might enjoy watching TV from the comfort of your bedroom, but it can also prevent you from getting a good quality sleep. If you stay in bed for a long time before falling asleep, then you should have a ban for electronics items like the television, computer etc. If you can't get rid of them, at least have an 'electronic curfew' of 1 hour before going to bed.
4. Invest in a good pillow and a mattressSince sleeping takes up around one third of your lifespan, it is worth spending on a quality pillow and a mattress. The best pillow isn't always the most expensive. Select one that is suited for your body and sleep posture. A comfortable mattress will support your body and help you ease into a good sleep.
5. Choose the right colour for your bedroomThe colour of your bedroom can affect your mood. So the right colour can help you get a good sleep. Light blue colour is known to make you fall asleep faster. Yellow helps to wake up quickly by making the room brighter with the morning sunlight.
6. Control the brightness of your bedroom
Your bedroom shouldn't be too bright. This is more important when taking a nap during the day. Use blinds or thick curtains to cut down the outside light. Use dim light at night. Dim light acts as a signal, telling your body to relax and get ready for sleeping. Sleeping with lights on is also bad for your health.
7. Make your bedroom sound-proof
Sound-proofing your bedroom can be an expensive task. But even with a modest budget, you can have get thick curtains, carpets can absorb noise. Also place a large book shelf or a cupboard against the wall, where it is noisiest.
8. Have fresh bed sheets and pillow cases
Studies have shown that fresh bed sheets and pillow cases increase our desire to sleep. So change your bed and pillow covers and wash them regularly.
9. Adjust the temperature of your bedroom
When you fall asleep your body temperature drops a little, reflecting the reduction in metabolism. So coldness helps you to fall asleep. While asleep, our body maintains the temperature within a narrow range. So if the bedroom becomes too cold or too hot, the body struggles to maintain the desired temperature. This will wake you up in the middle of the night.
10. Avoid multitasking in your bedroomYour bedroom isn't the place to check your emails, or complete your assignment. Reserve your bedroom for sleeping (and having sex). This conditions your brain to switch to sleep mode, whenever you step into your bedroom.
What have you done to make your bedroom sleep-friendly? Share your tips!