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How to Create a Sleep Sanctuary: Designing Your Bedroom for Optimal Sleep Hygiene.

As humans, we spend roughly a third of our lives asleep. Therefore, it’s crucial to create an optimal sleeping environment. Unfortunately, most people don’t place enough importance on this, which can result in disruptive and insufficient sleep. Thankfully, you can create a sleep sanctuary by redesigning your bedroom for optimal sleep hygiene. Here are a few tips on how to accomplish that.

1. Optimize the Lighting
Light plays a significant role in regulating our sleep-wake cycle. Therefore, it’s essential to consider the lighting in your bedroom. For example, bright light may disrupt your sleep, while dim light will allow you to sleep soundly. To achieve this, consider installing a dimming switch, blackout curtains or blinds to help block outside light, and avoid electronics such as TVs, laptops, and smartphones, which emit blue light, and may suppress melatonin production.

2. Invest in a Comfortable Mattress and Pillows
More often than not, the main culprit of sleep deprivation is an uncomfortable mattress and pillows. Invest in a comfortable bed that supports your preferred sleep position. When selecting pillows, consider their density, material, and thickness. A well-cushioned and supportive pillow will help relieve pressure points and alleviate potential neck pain.

3. Remove Clutter and Distractions
Clutter and distractions in your bedroom can increase stress and hinder your ability to sleep. Make sure to eliminate unnecessary items or create storage space for them. Consider reducing any work-related material such as laptops, files, and paperwork in your bedroom. Essentially, your bedroom should only contain essentials that will help you relax and sleep.

4. Create a Soothing Color Scheme
Your surroundings have a strong impact on your mood, and since you want to be relaxed and calm in your bedroom, select soft and soothing colors for the walls, linens, and furniture. Some recommended colors to consider include beige, light blue, lavender, pale pink, green, and cream.

5. Maintain a Consistent Temperature
Your body temperature also has an impact on your sleep, with a cool room temperature promoting better sleep. When creating a sleep sanctuary, it’s essential to maintain consistent temperatures between 60-67°F or 15-19°C—a comfortable room temperature around the recommended range will allow the body to adjust to its natural temperature, leading to more comfortable and uninterrupted sleep.

In conclusion, creating a sleep sanctuary is all about designing an optimal sleeping environment to promote better sleep hygiene. Consider updating the lighting, investing in a comfortable bed, removing clutter and distractions, creating a soothing color scheme, and maintaining a consistent temperature. A well-designed bedroom will not only help you sleep better, but it will also reduce stress, boost your mood, and enhance your overall health and well-being.


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