Steps to Maximise your Sleep!
Tips to Create a Sleep Friendly Bedroom!If sleep is important to you, it's time to start looking at how your bedroom impacts your sleep, and methods to improve it. How you light, decorate, and furnish your bedroom can have a big impact on your sleep quality! Even if you aren’t ready for a complete bedroom makeover, these few changes can have a positive effect.
1 - Lighting & ElectronicsLight is an important part of the sleep cycle. Artificial light in the bedroom can trick the body into delaying sleep way past your bed time!
- Ditch the electronics - It can be tempting to play with your phone or watch Netflix before bed, but electronics are notorious blue light emitters, which is why sleep experts recommend turning off smart phones, tablets, computers, and televisions at least one hour before bed.
- Use low-wattage bulbs - If your pre-bedtime activities require light, keep it as low as possible. Try to light your bedroom selectively, using lamps to illuminate only the areas of the room you need. It is also a great idea to gradually reduce light exposure starting 3 hours before bed to naturally mimic sundown patterns, cuing your body to start winding down
2 - DecoratingYour bedroom is your private space to relax & wind down after a long day so it pays to consider how it looks and feels.
- Choose calming colours - A study in Britain showed that the colour of your bedroom can impact the amount of sleep you get. In a survey of over 2,000 homes it was found that the colours blue, yellow, and green helped sleepers get the most hours of sleep. These colours are often associated with calmness and relaxation and can help put your mind at ease as you are trying to rest. Check our our range of calming coloured bamboo doona cover sets here.
- Clean out the clutter - Having your bedroom as the place to go for other activities only leads to your brain associating the room with other things. Give loose items a permanent home inside bedside tables or in a closet.
- Opt for block-out curtains - We have already mentioned the negative effects of light interrupting your sleep cycle so it is a good idea to invest in some thick curtains or blinds to block out morning light.
3 - Choose the Right BeddingWe spend as much as one-third of our lives in bed. Choosing the right kind of bedding can turn your bedroom into a sleep sanctuary.
- Sleep with bamboo bedding - Some fabrics can trap heat and make sleep an uncomfortable experience. Choose breathable, comfortable sheets such as our 100% Bamboo Bedding for a better sleep through the night. View our range of bamboo doona covers, sheet sets, quilts & more!
- Replace your mattress & pillows - If you're waking up feeling stiff & numb, it may time to replace your mattress and/or pillows. Most mattresses are designed to last up to 10 years, but if your mattress has lumps, sags, rips, or holes you may want to think about replacing it. Similarly if you find yourself constantly fluffing your pillow throughout the night, it may be time for a new one.
- Change your sheets often - Ideally, you should be washing your bed linens weekly as natural hair and skin oils & sweat will create an unsanitary environment over time. Fresh, clean sheets will also make you feel better about slipping into bed! View our Bamboo Bedding Care Guide here!
4 - ScentsDon’t forget the role your nose can play in getting a good rest! Studies say that better sleep comes easier with certain scents!
- Aromatherapy - Aromatherapy creates an atmosphere that is relaxing and calming, which can help you wind down to sleep. It is also good as part of a routine that, through continued use, your brain will pick up as a cue that it's almost time for bed. The best scents to use are lavender and vanilla. View our natural laundry range featuring refreshing scents here!
- Open up the windows - If you’re not a fan of using scents in the bedroom, it is still super important to make sure that you have good indoor air quality. Keep your room clean and introduce house plants such which clean the indoor air effectively. Some people also choose to sleep with the windows open to let the fresh air in, but if that’s not for you, try to at least air out the bedroom in the daytime.
As you can tell, there are a number of things that can rob you of a good nights sleep. Fortunately most of these things can be solved simply by making sleep a priority. So, make over your bedroom today and you may find yourself sleeping better tomorrow!