(BPT) – Whether snuggling in for the night or just trying to
catch a quick few winks, your environment plays an important role in determining
if you're counting sheep or counting Zzzs. From noise reduction to lighting,
there are a few easy ways you can turn your bedroom into a tranquil
oasis.
"A third of the adult population suffers from insomnia from time
to time, but only about 6 percent meet the criteria for an actual sleep
disorder," says Dr. Christina Brown from the Florida School of Professional
Psychology at Argosy University, Tampa. "In a good number of cases, getting to
sleep and staying asleep is a matter of your surroundings."
Kristina
Held, assistant professor of Interior Design at The Art Institute of Charlotte,
a campus of South University, focuses on areas of the bedroom that you may want
to re-evaluate in order to create the sleep haven you've been
craving.
"Creating a bedroom that is conducive to your most restful sleep
might require a bit of homework, but I think you'll find it won't take you
long," Held says. "As an interior designer, I like to focus on lighting,
bedding, furniture and decor."
Lighting:
Humans were
created to be in-synch with the sun cycle. For this reason, Held recommends
positioning your bed to the east so that you will be able to wake up seeing the
sun rays peeking in around your curtains.
"Try several layers of curtains
to block out light at night," Held says. "Sheers and heavy protective curtains
can help soften the room visually, help with sound absorption, help insulate the
window, and are a great opportunity to bring in some color and pattern." You can
leave the sheers drawn during the day to diffuse daylight while protecting
against views from the outside.
Both Brown and Held warn about
electronics that provide artificial light in the bedroom. "Get rid of your
phones, TVs and iPads while in bed. The artificial light will interrupt your
sleep cycle and keep your brain activated, making it harder to get to sleep and
keep you off the more natural sleep patterns," Brown
says.
Bedding:
"A comfortable mattress enclosed
in a hypoallergenic cover protects from dust mites and allergens such as animal
dandruff and pollen," recommends Held. Try to use only natural fiber content for
your bedding such as cotton, organic cotton, silk, or linen blend. Also try
using hypoallergenic pillows to prevent allergies. Held also recommends placing
a humidifier in your room during the winter months, and changing your air
filters at least once in three months.
Furniture and
decor:
"Don't use reds, it makes you awake and some say aggressive.
Neutral colors, along with blues and greens, evoke calming feelings that we get
when we are surrounded by nature," Held says.
Place a neutral area rug
for noise reduction and decoration. If you live in a busy area, Brown recommends
a white noise machine or ceiling fan to drown out the background noise. Don't
forget to include some inspiring artwork that is meaningful and brings you
feelings of calm.
Horizontal lines inspire calmness and are well-suited
for a bedroom. Natural materials bring in a relaxing factor as well. Lastly,
unclutter your bedroom as much as possible – it will clear your mind. Some
horizontal book shelves may just be the trick to de-cluttering and adding the
horizontal line accents.
Both Held and Brown agree that keeping your home
cooler during the night will help you sleep better. Keep your thermostat at the
most comfortable cool setting, as changes in your body's thermal regulation will
wake you.
"In the short-term, just one sleep-deprived night can interfere
with your ability to concentrate, affect your mood and even make you drowsy
during the day," explains Brown. If getting healthier is part of your new year's
resolution this year, make getting adequate sleep part of your goal.