Have you been sleeping a lot less lately? Aside from watching over your diet, de-stressing, and limiting your daytime naps, making a few simple changes in your bedroom can help you get the deep slumber you need.
4 Tips to Create a Sleep-Inducing Bedroom Ambiance
1. Turn off your TV.
Do you tend to leave your television on while you sleep? According to Dr. Keith Aguilera, President of the Philippine Society of Sleep Medicine, light exposure can affect the quality of your sleep. "The darker the room, the more melatonin your body actually secretes,” he explains during Uratex's first-ever virtual World Sleep Day celebration. Melatonin is a hormone naturally secreted by your body, which signals your body to rest. So as much as possible, keep your bedroom dark at night!
2. Go for soothing colors.
Repaint your walls (or simply redecorate your bedroom) in hues that will encourage you to relax. Sleep.org notes that blue, gray, and pale yellow are some of the colors that can help put you at ease.
Blue, in particular, can help “reduce blood pressure and heart rate, all of which help you receive a solid night’s sleep.” This is because “specialized receptors in the retina of your eyes—called ganglion cells—are most sensitive to blue.” According to Sleep.org, these cells are "responsible for relaying information to the part of your brain that controls your body’s 24-hour rhythm."
3. Invest in a quality mattress.
For a long-term solution to sleeping better, invest in what you’re resting on. After all, it doesn’t affect just the quality of your sleep but also your health and your performance. (Check out this guide on how to find the best mattress for you.)
Uratex and Emma Sleep has mattress options for different preferences, such as this breathable spring type (not shown in picture below).
4. Tuck yourself in with a weighted blanket.
In case you haven't heard of weighted blankets yet, they're basically heavy blankets that weigh around 10 to 25 pounds. According to the Healthline, "the pressure from the extra weight mimics a therapeutic technique called deep pressure stimulation," which relieves pain and lessens anxiety, helping you sleep better at night.
Emma Sleep also has some weighted blankets. Try one made with bamboo fabric, which is cooling to the skin.
*This story originally appeared on Realliving.com.ph. Minor edits have been made by the Preview.ph editors.
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