Sleep loss can take a toll on our physical and emotional health. According to a recent study by Harris Interactive for Targeted Medical Pharma Inc., 83% of Americans do not get a good night's sleep. If you're feeling a little droopy-eyed, a few changes in your bedroom can help improve your rest and overall health.
Included below are a few tips from the experts at Novosbed.com, the zero-risk memory foam mattress company, to help create a bedroom oasis designed to help anyone catch the doctor-recommended seven to eight hours of sleep per night.
• Design your bedroom as a place of rest – Make your bedroom have only one purpose--a place for rest and relaxation. Avoid using your bedroom as an extra home office, workout area, or playroom area. Also when decorating the room, choose a color palette that creates a calm, restful vibe. Consider mellow, neutral shades or colors inspired by nature to ensure a restful, relaxing space.
• Be minimalist – To create an oasis, think about how to create a space that serves as a retreat from the mundane day-to-day tasks you do. If you have any kind of clutter, this can create stress which in turn makes it hard to relax and sleep. Banish clutter by keeping the throw pillows and decorations to a bare minimum. Place extra books, magazines, and decorations in other areas of the house to keep the focal part of the room the bed. If you have nowhere else to put these extra things, find storage solutions such as under-bed storage or rolling units for your closet. When your bedroom is clean and neat, it's easier to relax and rest.
• Remember to hang curtains, blinds, or shades – Any kind of lighting, even dim, can alter your natural sleep patterns, making for a less rejuvenating sleep. You want to look for curtains, blinds, or shades that complement the colors you have in your room while also helping to block out the light. Thicker opaque blinds, layered window treatments, or a combination of blinds and shades can all help create a darkened room. Test them out in the store by holding them up to the lights in the store to see how much light is filtered out.
• Choose the right bedding and pillows – Based on your sleep patterns, weight, and preferred sleeping position think about whether your mattress and pillows are right for you. If you have any soreness in your neck or back, it may be time to consider a new mattress and/or pillows, especially if your mattress is 10 years or older. When comparing mattresses check to see if it's Made-in-America, eco-friendly, the return policy, and don't just shop at brick-and-mortar stores. Online e-tailers can offer you a tremendous value since there is no middleman, and you can find high-quality mattresses and pillows at lower prices.
• Consider a sound machine – Depending on where you live, there may be sounds around you that distract you at night and keep you awake such as a neighbor's car alarm, sirens, bird's chipping in the morning, or a partner's snoring. A sound machine creates "white noise" to drown out noises that keep you awake, which can help you fall asleep faster so you wake up renewed.