How to make your bedroom sleep-friendly

Getting a good night’s sleep is vital to your body. Did you know that your bedroom plays a major role in making you fall asleep? And if you have trouble getting adequate sleep you should try to take a look at how to make things right.

So right from paint colour to bedding to the room temperature, here is a sleep-boosting decorating plan.

Avoid all lights
Melatonin, also known as the vampire hormone is called so because it comes out only in darkness. It’s the key that starts the engine for sleep, so it’s best to avoid bright lights after about 8 p.m. and throughout the night. Block street lights as well as alarm clocks which emit light.

Use neutral shades of paint
Muted, neutral colours like light blue, lilac, soft pink are best for the bedroom since they help you relax as opposed to bright colours, like red. Also choose a matte finish instead of high gloss, which reflects light.

Ensure comfortable bedding
Use cotton sheets which are the most breathable, instead of synthetic ones. A thin pillow is best for those who sleep on their back or stomach while a thicker pillow is best for side sleepers since it keeps your head and spine aligned.

Make it sound proof
Drown out all noises like street nights or a snoring partner with artificial noises, like the sound of falling rain which has lower, steadier frequency. The humming of a fan too works well, or you can try an app like Rain, Rain Sleep Sounds that you can set on a timer.

Maintain ideal temperature
Its been proven that people sleep better when it’s cool so maintain the ideal room temperature between 18C and 21C.

Use scents to relax
Lavender, ylang-ylang and vanilla can all help you feel more relaxed — and you need to be relaxed before you can sleep. So use these aromas in diffusers or as spray them on your pillow.