According to American Sleep Association, insomnia is the most common specific sleep disorder with 30% of adults reporting short-term insomnia and 10% reporting chronic insomnia. Terry cralle, RN, is a Certified Clinical Sleep Educator and Certified Clinical Sleep Health Educator. She is also co-author of Sleep to the top as well as a children’s book Snoozby and the great bedtime battle. She says, “The quality of your life depends in large part on how well you sleep at night.
There are many factors that can contribute to sleep problems. But whatever the diagnosis, Cralle believes our bedrooms may be part of the problem, and reassessing our sleep spaces may be a drug-free way to treat insomnia.
Focus on sleep
Cralle thinks bedrooms should only have two purposes: sleep and sex. Everything else can potentially negatively affect our health.
The first step in auditing a bedroom for optimal rest is to remove anything we don’t need, as clutter can cause stress and anxiety. This even includes the items we store under the bed. “Even though it’s out of sight, it’s still entertaining. If you run out of storage space, only store items related to sleep (sheets, sheets and pillows), ”explains Cralle.
Remove excess books, electronics, unfolded laundry, exercise equipment, piles of bills and other jobs. Put away any items that need to be left out.
Nightstands also tend to be used for storage. Cralle says to make sure your bedside tables have cabinets or drawers to minimize visual clutter. “Limit the area of the bedside table to a lamp, a picture, a book or newspaper and a water jug. “
It is also best to remove electronic devices from the bedroom. Not only because they are distracting, but also because their light can affect sleep. Set-top boxes, digital alarm clocks and other devices must not be in the space. However, this is not always realistic. Thus, Cralle suggests hiding televisions in a cabinet or cabinet. Installing a custom pop-up or drop-down TV lift is more ideal because it hides everything completely.
Choose colors suitable for sleep
Cralle says cool colors like light blue, gray, silver, green, and lavender as well as neutral tones are great for the bedroom. “Cool colors lower blood pressure and heart rate to help ensure a good night’s sleep.”
Interior designer Alexis Rodgers from At home with Alexis likes to use Farrow & Ball’s Borrowed Light reduced to 75% of its original formula, as shown in the photo above. This light blue paint is her go-to color for bedroom walls.
A survey of 2,000 people found that those who had blue rooms an average of 7 hours and 52 minutes of sleep each night. Next come the colors moss green, pale yellow and silver. Another investigation found that the purple walls in the bedrooms were the least conducive to a good night’s sleep.
Green is another good option because the color is also seen as a stress reliever, explains Cralle, “A true green is considered a strong color, so pastel shades of green can be more calming than true green.”
For a more minimalist look, she suggests painting the walls white and using green accents.
Shades of red should definitely be avoided. Cralle sites one 2003 Minnesota State University Study, where subjects in red rooms had higher stress rates than those in green or clean rooms. “This suggests that the color of a person’s environment affects stress levels.” red is also known to increase blood pressure and heart rate.
As a general rule, it is just best for most of us to avoid painting the bedroom walls in a dark color. However, says Cralle, the dark walls make it easier to sleep during the day. So shift workers like doctors and nurses may want to keep this in mind.
Don’t forget about the finish. Cralle prefers to use a matte paint finish rather than a glossy one because it keeps colors softer.
Sleep on a good mattress
A good mattress can improve your sleep and thus improve your health. We also spend hours every day on our mattresses, so investing in a quality mattress should be the top priority.
A mattress should offer a balance between comfort and support, explains Cralle. “Comfort is the ability of a mattress to distribute body weight over the sleeping surface to relieve pressure points. Pressure is measured in mmhg, and 32 mmhg or less is considered pressure relief. Support is the ability of a mattress to maintain spinal alignment while you sleep.
Size matters too. “A mattress should be big enough that you and your bed partner can move around easily,” says Cralle. “Although Queen is the most popular bed size in America, a King size mattress will provide more space and may be worth the investment if it results in better quality of sleep.”
Another factor to take into consideration when choosing a mattress is age. As we age, the skin becomes less elastic, which increases sensitivity to pressure points. Softer, “softer” mattresses can be more comfortable for older generations.
Blackout blinds can help you turn off
Light is the enemy of sleep. Thus, the bedrooms should be as dark as possible, ideally with blackout curtains. If that’s not possible, a sleep mask can do the trick.
The shadow store makes getting custom blackout blinds and other window treatments as easy as possible. Their measurement services are free, so there is no need to worry about errors or pay professional fees for just a few windows. They also have plenty of exclusive collections including Nate Berkus, Chilewich, One King’s Lane, and Aerin, among others.
Rugs can help reduce noise, especially if one partner wakes up while the other is still asleep and has to get out of bed with hardwood floors underneath. Make sure to choose plush materials like faux fur, shag, wool, silk, or chenille. “Bedroom rugs are usually placed under the lower two-thirds of the bed. This is how you will have a soft zone to get in and out of bed in the morning, ”explains Cralle.
If noise reduction is a priority, upholstered furniture, especially beds, is ideal. Interior offers some of the most chic upholstered furniture and takes the guesswork out of mixing and matching plains and prints altogether. Almost all of the items they carry are upholstered, including beds, ottomans, benches, and chairs, many of which are available in cool tones.
Cralle is also a supporter of ceiling fans. “The movement of the air and the white noise they provide are relaxing and help sleep.”
Fabric wall hangings and tapestries can also help reduce noise. Company6 has a whole line of these textiles designed by independent artists.
Choose good bedding
Bedding plays a big role in sleep. Cralle prefers all white bedding as she says it is often associated with luxury and cleanliness. “If the idea of crisp white linens makes you want to hay in on time, then it’s worth it.
However, she admits that not all experts agree. “Dr Oz has a sheet color chart and argues that white sheets are sleep destroyers because whiteness reflects light, which stops the production of melatonin, the hormone responsible for regulating sleep.
While many of us feel that the more threads the better, Cralle reveals that this isn’t necessarily true. “Thread count over 400 can trap body heat, which can be a problem if you have a hot sleep.”
Warm sleepers may want to consider bedding designed to stay cool, like the new range of bamboo rayon. My rock sheets. These Oeko-Tex certified sheets are 50% less humid and three to four degrees cooler than most cotton sheets.
Cralle says most people should aim for a thread count between 280 and 450. But at the same time, she says it’s a personal choice. We all know what feels most comfortable to us.
Cralle also points out that making bed every day can actually help us sleep better at night. It’s not just because our mothers harassed us or that a made bed creates a sharper space visually. “Rolling down a made bed at bedtime is one of the many steps in an effective pre-sleep routine that serves as a cue to help us go from waking to sleep. Crawling into a well-made bed at bedtime can be a pleasant feeling of comfort and relaxation.