Clocking a full seven-to-nine hours is highly beneficial to mental and physical health. Without it, there can be seriously harmful effects such as an increased risk for diabetes, faster rates of aging, and a less sharp memory. According to a recent poll, roughly 40% of Americans receive less than seven hours of sleep per night. Though the causes for these alarmingly high rates are widespread and vary on an individual level, there are universal strategies that everyone can use to win back their much-deserved rest. The first steps to this start in regulating the environment we sleep in: the bedroom. Read below to learn more.
Control Light with Window Treatments There’s nothing worse than having your sleep interrupted by morning sunlight. Prevent this from happening by investing in a set of window treatments that completely block out the sun. There are numerous types of window treatments; each kind is differentiated by fabric, aesthetic, and ability to block out light. The most popular types include blinds, curtains drapes, and shades - all of which come in varying fabrics, colors, and styles.
Reduce Technology Use Studies have shown that nestling up in bed with our favorite technology is actually a detriment to our quality of sleep. If possible, keep your laptop at a desk and try to use it no sooner than an hour before bed. Likewise, use phones sparingly before bed and find a charging spot in the room that isn’t bedside so that you aren’t tempted to browse through it before you head to sleep.
Set a Comfortable Temperature There’s nothing more frustrating than tossing or turning, fighting to find a comfy amount of blanket coverage. Avoid this altogether by taking a moment before bed to adjust the temperature to an agreeable level. If you live in a warmer climate and lack a window, you want to consider adding new windows to control ventilation and bring forth cool breezes.
Colors Matter Choose calm, neutral colors that give off a relaxed tone. There’s technically no bad color to use, but it’s best to shy away from hues that are too exciting as these don’t facilitate an atmosphere you would want to sleep in. Ultimately, the most effective results as far as sleep and relaxation go is to use colors that bring you the most comfort.
Limit Activities in Bed Studies have shown that when the bed is used solely for sleeping, it trains the brain to a have a stronger connection to it with rest. By forgoing television and other non-sleep related habits while in bed, a smoother transition from wakefulness to the beginning stages of light sleep is had.