Insomnia affects all of us at one time or another, with up to 20% of us suffering from recurrent short-term insomnia and 10% having chronic insomnia (sleeplessness occurs at least three times per week for at least three months). As it turns out, a great deal of insomnia may come down to behavior and sleep habits. According to the American Academy of Sleep Medicine, behaviorally induced insufficient sleep syndrome is the largest reason that 1 in 5 adults fail to get adequate sleep.
It may seem strange to blame behavior for sleep deprivation, but we deal with sleep hygiene has a huge impact on how much sleep we get. If you find you are tired, have memory issues, are in a fog all day, or simply don’t feel rested when you wake, then you probably aren’t getting enough sleep and the solution is more than likely within your grasp. The first thing you should do if you are chronically tired is visit your doctor to rule out any serious causes of sleep deprivation. After that, you need to address your sleeping environment.
The Better Bedroom
You can’t add hours to your day or night, so your only option for improving fatigue is to get a larger quantity of higher quality sleep. Having a good environment in which to rest is critical to sleep and that means your bedroom probably needs a makeover. Here are a few thing from design to structure, that can impact sleep.
Temperature and Humidity
The biggest factors affecting sleep are temperature and humidity. To improve cooling, install a ceiling fan or air conditioner. Air conditioners are nice because they also reduce humidity, but they can be expensive and loud. A room that is too humid will keep you up while a room that is too dry is likely to lead to nasal congestion, snoring, and reduced quality of sleep. Keep humidity at around 50% to prevent problems.
Choose a high-quality mattress and top-quality sheets to improve comfort while you sleep. It can be tempting to go with less expensive linens or keep your old mattress, but the better the linens and the newer the mattress, the better your sleep will be. For ideas about bedding options, look at The Bedroom Store for info.
Believe it or not, the color of your bedroom can impact your sleep. Stay away from yellows, oranges, and what are referred to as “warm” colors. Choose a cool color instead to add calm to the room. Examples of cool colors include green, blue, and some shades of purple.
Some odors are calming while others make you want to wretch. Believe it or not, scent impacts the ambiance of a room to a greater degree than décor in some cases. Scents like lavender, chamomile, and rose are soothing.
Electronic devices are a major part of our lives, but have no place in the bedroom. If you like to keep your phone close to be ready for emergency calls, then purchase a nice dresser, end table, or night stand that has a simple drawer. Put the phone in the drawer and ensure that you use blocking features to prevent all but the most important of messages from getting through.
Incorporate pet beds into your bedroom décor because having Fido on the bed with you is a recipe for poor sleep. If the cat or dog has a designated bed of its own, it is less likely to wake you in the night or become a bother as you try to sleep.
Go for a Rug
Carpets are generally a no-go because they trap dust, mold, and other allergens. Having a bare floor, however, can mean cold feet before bed and when you get up. A nice rug is a happy compromise. It will keep your feet warm after you slide off your slippers and can be removed entirely for deep cleaning.
Décor with Purpose
The point of the above tips is to help you design a bedroom that is appealing and restful. While kitchens and bathrooms get the most attention on DIY programs, it is really bedrooms that deserve the deepest consideration when it comes to decorating. As a final note, consider putting a fireplace in your bedroom to improve relaxation and create a sumptuous atmosphere. Opt for a gas or electric option to get the ambiance of fire without the mess or allergens of wood.
Olivia O’Connor is an interior designer who loves her job! Keen to incorporate Feng Shui and to create functional as well as stunning rooms, she enjoys writing for home decor blogs in her spare time.