Waking up reinvigorated after a good night’s sleep is a dream for many, especially those who have to endure long work hours with few to no breaks.
Getting some shut-eye, however, can be easier said than done if you are plagued with worries or suffer from a nasty fit of insomnia.
Some healthy habits such as switching off electronics, meditating, or reading 30 minutes before bedtime can all help improve your sleep pattern.
Nonetheless, these improvements do not work for everyone. If you have tried all of these solutions to no avail, then your bedroom itself might be to blame.
With some simple upgrades and additions, your bedroom will become a better place to sleep in. Interested in learning more about these additions? Then, check out the following list!
Quick Navigation
Weighted Blankets
Tired of your old blankets and want an upgrade that will help you sleep? Well, look no further because weighted blankets are the solution you have always been looking for!
Depending on the brand, weighted blankets can be stuffed with beads, poly pellets, or discs, which is why they are known as gravity duvets.
The outer layer, on the other hand, is made of cotton for maximum comfort. You will find that using one feels just like being enveloped in a tight, warm hug all night long!
This is why doctors believe that weighted duvets help reduce stress. Some studies have also concluded that using these special blankets can alleviate the symptoms of restless leg syndrome—one of the lead causes of insomnia.
A Humidifier
Winter is the season of stuffy noses and sore throats. If you are always congested, this can negatively affect your sleep, making it harder to find a comfortable position that allows your airways to remain open.
To combat this issue, we recommend purchasing a humidifier. Humidifiers add moisture to the air in your bedroom, which, in turn, helps prevent skin, throat, and lip dryness.
Moreover, humidifiers relieve the symptoms of the common cold, enabling you to have an easier time breathing when you are dozing off. It is best to get an ultrasonic model since it does not cause mold to grow as opposed to other varieties like evaporators.
A White Noise Machine
Living in a populous area has its benefits, but it also makes getting some peace and quiet at nighttime incredibly challenging. Even if you somehow manage to fall asleep, the hustle and bustle may end up interrupting your rest.
Of course, this will just cause you to wake up agitated and bleary-eyed when it is time for work. What if we told you that there was a way to block all these noises and get those well deserved 8 hours of uninterrupted sleep? White noise is a potent solution for those who wake up several times throughout the night. But, what exactly is white noise? Simply put, white noise consists of sounds that have different frequencies; these frequencies are all played at the same time and have the same intensity level.
Many parents use white noise to mollify infants since the sounds it emits resemble those heard inside the womb.
The sounds usually include natural noise like waves and rain or the hum of some electric devices like air conditioners.
White noise machines currently cost $20 or even less, depending on the range of sounds they can play. Most of them also have timers and big enough batteries to stay functional until morning. So, definitely give these gadgets a try!
A New Mattress and Bed Sheets
We are all guilty of thinking that we can squeeze a few extra years out of our old mattresses! After all, buying a new one is not exactly a small investment.
However, if you have had the same mattress for 8 years or more, it is certainly time for an upgrade. To get the best deal on the market, opt for memory foam mattresses since they react to body heat, preventing you from getting too hot or cold during the night.
To sweeten the pot, memory foam mattresses also relieve neck and back pain and are more resistant to sagging than other models.
The wellness experts at Pure Parima recommend that you pair your new foam mattress with Egyptian cotton sheets for a touch of luxury.
As opposed to standard bed sheets made from synthetic materials, Egyptian cotton sheets do not chafe or cause allergies, which makes them the best option for people with sensitive skin.
A Diffuser
Smell and memory are so inextricably related to the extent that you can trick your brain into associating certain smells with relaxation.
Essential oils, in particular, have great natural scents that do not trigger allergies. Some of the essential oils that can help you relax and fall asleep faster are lavender, chamomile, and sage.
They can be directly applied to the skin, but to make the best use of them, you should purchase a diffuser. Diffusers work on spreading your chosen scents throughout the room, which is why they are a must for sleep-deprived individuals.
New Wallpaper
If you are not worried about costs and are willing to truly upgrade your bedroom, you should definitely look into changing your wallpaper.
This is especially the case if you currently have loud wallpaper with lots of bold colors and patterns.
The Sleep Foundation has found that bold colors like red, orange, and pink can put you in a perpetual state of agitation, preventing you from relaxing and falling asleep.
On the other hand, muted hues like blue and pastel colors like lilac promote better sleep and help you feel calmer.
Contrary to popular belief, you cannot become more productive by skimping on precious hours of sleep.
To transform your bedroom into an environment that promotes relaxation, you can try switching up your old wallpaper, purchasing a diffuser, or upgrading your bed by getting a new mattress and sheets.
However, if you notice no improvement in your sleep pattern, then it might be time to visit your GP to rule out any serious conditions and come up with a personalized plan to help you.