The ideal environment for a bedroom

The ideal environment for a bedroom. An in-depth look at how every aspect of your bedroom setup affects how well you sleep. Important Elements of a Relaxing Bedroom Additional Tips for Improving Your Bedroom Environment

A relaxing environment is essential for a good night's rest. Studies have shown that people simply sleep better when their bedroom is optimized for light and noise levels, temperature and comfort.

And since sleep quality and duration are directly linked to other aspects of human health, a bedroom environment that promotes sleep can also improve how you feel while awake.

Best of all, creating the perfect bedroom doesn't need a lot of money. There are several cost-effective ways to make your sleeping space more relaxing and restful.

Important elements of a relaxing bedroom

To design a relaxing bedroom, you should consider the following factors:

Temperature

Some people want a warm bed while others sleep somewhat cool. However, any healthy adult will experience a drop in body temperature while sleeping. This naturally occurs during the early stages of your sleep cycle, because a lower temperature makes you feel sleepy, while a higher temperature helps you stay alert during the day.

Whether you use only a top sheet or sleep under a thick comforter, many experts agree that the ideal bedroom temperature for sleep is 65 degrees Fahrenheit (18.3 degrees Celsius). This may sound a little chilly to some, but a cooler thermostat setting helps you maintain a cooler temperature while you sleep.

That said, 65 degrees may not be the best temperature for everyone. A range of 60 to 71.6 degrees Fahrenheit (15.6 to 22.0 degrees Celsius) should be fine for most sleepers.

If you still find these settings too cold, try adding a layer or two to your bed. If you are very hot or the weather is particularly hot or humid, consider removing a mattress or wearing lighter bedding to stay cool in bed.

Noise

It should come as no surprise that a quieter bedroom is better for sleep than a louder one. Loud noise disturbances can cause severe fragmentation and disruption of sleep, which in turn can have negative effects on your physical and mental health. Research even suggests that low-level noise can make you transition into a lighter stage of sleep or wake you up instantly.The ideal bedroom environment

You should try to keep your bedroom as quiet as possible by blocking out outside noises. Blowing a fan or a soothing white noise machine can effectively mask other sounds and help you sleep.

Some people also enjoy listening to music when they go to sleep. Ambient sounds or relaxing music, which can also relieve stress and ease physical pain. Noise-blocking curtains are also widely available.

Light

Circadian rhythms that guide the sleep-wake cycle are greatly influenced by natural light and darkness. During the day, your eyes perceive sunlight and signal the brain to produce cortisol, a hormone that helps you stay alert and energized. At night, when it gets dark, your brain produces another hormone, melatonin, to induce feelings of sleepiness and relaxation.

Exposure to artificial light at night can delay circadian rhythms and prolong sleep onset or the time it takes to fall asleep. Light intensity is measured in units known as lux. Studies have found that exposure to light sources with 10 lux or higher later in the day can lead to more nighttime awakenings and less slow wave sleep, a part of your sleep cycle that is vital for cell repair and physical recovery . Smartphones, TVs and other devices with screens6 also produce artificial blue light that can be detrimental to sleep, even if you use dimmer 'night time' screen settings.

Keep your bedroom lighting levels as low as possible if you like to read in bed before falling asleep. Dim lights will help you fall asleep more easily. Another good rule of thumb is to avoid using screen devices – including TVs – in your bedroom.

Mattress and bed linen

Depending on your sleeping preferences, you can enjoy the narrow contour of the memory foam body, the soft support of latex, or the springy feel of a coil mattress. Some studies have found that a newer mattress will promote better sleep quality and provide more back pain relief than an older model.

However, the best mattress for you probably depends on individual factors such as your body weight, normal sleeping position and whether you prefer to lie on a soft or firm surface.

You should also choose your bedding based on personal criteria. Important factors in choosing the best pillow include firmness, loft (thickness) and durability. For sheets, the best choice for you may be whether you prefer a crisp or silky hand feel and how warm you sleep at night.

A hygienic bedroom is also important in promoting healthy sleep. Vacuuming your carpet and washing your bedding regularly can reduce the presence of dust mites, small arthropods that cause allergies. Just make sure you follow the washing and drying instructions on your bed's care tags to avoid damage or excessive shrinkage.The ideal bedroom environment

Additional tips for improving your bedroom environment
To ensure that your bedroom is a relaxing environment that promotes healthy sleep, you should take the following steps:

Keep your sheets and pillowcases fresh:

Many experts agree that you should wash your sheets at least once every two weeks.

If you sweat excessively in your sleep or share your bed with a pet, you may want to consider weekly cleaning. Regular washes not only do they prevent the build-up of dust mites and grease, but they can also promote better sleep. The ideal environment for a bedroom

The National Sleep Foundation's 2012 Bedroom Poll found that the vast majority of sleepers are more excited to go to bed when they have fresh-smelling sheets.

Make the bed before you sleep: The Bedroom poll also found that most people make their bed several times a week, if not daily.

These respondents were more likely to sleep better at night. A made bed also allows you to crawl into bed and fall asleep faster. Fill the bedroom with relaxing scents:

Certain smells can help you feel more relaxed. For example, some studies have shown that lavender essential oil can improve sleep quality and allow you to wake up feeling more refreshed. Other scents, such as peppermint and heliotrope, may also be effective. If you share your bed with a partner, its unique scent can also help you sleep better.