There is no denying that waking up from a night of tossing and turning is no one’s idea of a great start to the day. Especially when a restful sleep is the best foundation for a day full of alertness and productivity.
And although there are many external factors that can contribute to a disruptive night (caffeine, alcohol, nicotine etc), the bedroom environment is of highly “significant influence on sleep quality and quantity.”
Surprisingly the body’s fundamental need for sleep is still of some mystery to the scientific world, but what is agreed upon is that it aids greatly towards our restorative and cognitive functions. Muscle growth, tissue repair, protein synthesis and growth hormone release all occur mostly, if not only, during sleep (Harvard).
So dedicating a little time to ensure that your sleep environment is one of peace and tranquillity is clearly important. And luckily it isn’t hard to create a bedroom space with Zen-like qualities that are conducive to ensuring healthy sleep patterns.
Your sleep equipment:
“The foundation of good sleep is … a comfortable, supportive bed.”
Your healthy sleep sanctuary can be broken down into two parts: your surroundings and that which you sleep upon. Your bed is the focal point of your sleep sanctuary, and as we spend approximately 1/3 of our lives asleep it clearly needs to be given some consideration.
Your bed should be big enough to allow for a comfortable sleep. Make sure that there is enough space for you to stretch out, turn around and not be disturbed if you sleep with a partner. Large size luckily doesn’t have to mean large price tag; Zen Interiors are masters at making unique handcrafted wooden beds at very reasonable prices. Your mattress will need changing, but a quality bed is made to last.
You should always buy the biggest bed and mattress that you can afford and will fit in the bedroom.
Comfort is Key:
Researchers at Oklahoma State University found those sleeping on new bedding reported, on average, improved sleep quality and reduced physical pain. If you’re waking up with an aching neck or a sore back then it may be time for a new mattress and pillows.
“If in Doubt, Splash Out”. It is recommended that you change your mattress every 7-8 years, and purchasing a quality Latex Gold mattress will ensure that throughout that time your sleep will upon a non-toxic, hypoallergenic and eco-friendly base.
Reserve your bed for sleeping and sex:
Forming good habits of use when it comes to this integral piece of sleep equipment is a key part of promoting a healthy sleep pattern. It will be harder to wind down at night if you associate your bed with other activities such as work, or distractions such as TV.
Make your Bed:
A bed that is inviting promotes a peaceful sleep environment. Comfortable pillows and throws, as well as keeping your bed tidy, are essential, but it also helps to have a bed that is visually pleasing to you. Encourage a solid and safe feeling when getting in to sleep by choosing to let Zen Interiors craft for you a custom made wooden bed, appealing to your senses of sight, smell and touch.
Your sleep environment:
Use your senses to help build your ideal sleep sanctuary.
Our senses are our key to experiencing and interacting with the world around us, so it makes wonderful sense (sorry!) to ensure that they are kept happy when drifting off to sleep. Use them to evaluate what’s working in your bedroom and what could use an upgrade.
Research shows that the ideal temperature range for sleeping varies widely among individuals, though of course minimising extreme temperatures is imperative. As mentioned above, you bed, mattress and bedding choices are also key to a comfortable and good night’s sleep.
Our body’s sleep pattern is influenced by our internal clock, which is in turn affected by light and dark. Keep your room as dark as possible when asleep, reduce use of LED electronic equipment in the hour before bed and bathe your room in sunlight when you awake – it will give you that extra boost needed to start your day.
Although some may like to fall asleep to background noise it is important to keep the levels of sound down. Using earplugs or focusing on an ambient “white noise” sound when sleeping can help mask external sounds.
“Sounds can alert your brain and disturb the continuity of your sleep.”
It can be said that the sense of smell never sleeps, as it is the only sense not to pass through the thalamus, which closes when you are asleep. Let fresh air into your bedroom or light a lavender scented candle. If you have allergies be sure to vacuum your bedroom often, change bed linen frequently, and keep windows closed at night to keep out pollen.
What you eat and drink in the hours before bed can affect the quality of your sleep. Most of us know the usual culprits such as caffeine and alcohol, but did you know that eating spicy or fat-rich foods can tax the stomach and disrupt your body’s rest. Conversely, eating foods that contain tryptophan (nuts, chicken, fish, carbohydrates) may aid your sleep, as tryptophan is a building block of the sleep-related chemical serotonin.
Savour your Perfect Sleep Sanctuary
Once you have trusted your senses, sourced your ideal pieces of sleep equipment and created a space in which healthy sleep patterns can be nurtured then you are on your way to reaping the benefits of a good night’s sleep!
Just remember these top healthy sleep environment tips:
- Make your bedroom and bed visually inviting
- Ensure there are no distractions
- Maintain ambient temperature and light conditions
- Practice healthy sleep habits
To find out more about getting a solid wood bed hand made just for you simply send us your enquiry today – the creation of your perfect sleep haven is safe in our hands!
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