Deep sleep bedrooms - how to optimize your bedroom for better sleep?
Sleep plays a crucial role in our health and wellbeing throughout life. It is essential to get enough quality sleep at nighttime. Our bodies must rest and recharge in order to keep operating at full capacity. And while many people are aware of this, our modern-day life routines usually prevent us from truly receiving all the health benefits of sleep.
Studies indicate that there are many factors that influence sleep quality and they can be both internal and external. Among these are our drinking and eating habits or the medications we take but the environment in which we sleep can also greatly influence the quantity and quality of our sleep.
However, there are many tips that you can easily apply in order to increase the quality of your sleep. They are related to the interior design of our bedroom, which can make a great difference in our lives. We have created a short guide for you which can help give your body and mind a well-deserved rest.
Sleep cycles - What happens when we sleep?
Many people think that there is not much going on in our bodies while we sleep, but that’s not quite true. Your brain is actually very active during sleep and it does some pretty important things. Brain, heart, and lungs could not function properly without enough quality sleep and benefits to metabolism, immune function and mood have also been proven.
There are five stages of sleep, progressing from stage 1 (light sleep) through stages 3 and 4 (deep sleep) to stage 5 known as rapid eye movement (REM) sleep. Right after you fall asleep, your body begins to restore daytime mental functioning and carry out processes that lead to physical growth.
Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.
The importance of deep sleep phase
Deep sleep is a stage that is associated with the slowest brain waves during sleep. In this phase, your heartbeat and breathing become their slowest as your muscles relax. That’s why it’s harder for a person to be awakened in this stage, even when exposed to loud stimulants. In contrary to the REM phase, the main characteristics of slow-wave sleep are absent or slow eye movement.
During this phase, your body is repairing all the muscles and tissues, restoring itself from its daily activeness and building up the energy for the next day. That being said, it’s clear why the quality and length of your deep sleep phase can significantly affect your quality of life.
Do you remember feeling particularly weak after waking up? If so, it probably means that you woke up during the slow-wave sleep. Most of the sleeping disorders are associated with this stage of sleep as well. Sleepwalking is an example of parasomnia that originates during deep sleep and results in walking or performing other complex behaviors while asleep.
Adjust your room for better sleep
Environmental changes could really make all the difference for your sleep cycle. If you feel like you are often sleep-deprived, we’ve put together a list of small things and adjustments you can make in order to feel more refreshed in the morning and increase the overall quality of life.
Keep your bedroom dark
Your body is programmed to sleep when it's dark, so this step is crucial in order to make your bedroom more sleep-friendly. When light is detected, it delays melatonin release, produces cortisol and keeps your body temperature raised, thus keeping you awake.
Heavy use of electrical devices such as TVs, mobile phones and tablets can also negatively affect the quality of your sleep. Being exposed to the light that our devices emit usually causes wakefulness, disrupting the natural pattern of the sleep-wake cycle. That’s why it might be a good idea to keep them outside your bedroom or make sure they are switched off before heading to bed.
If it’s necessary to have some electrical devices that emit light in your bedroom, consider covering them up at night time and blocking the source of light. If the source of light is located outside, a good solution to block them out are blackout window shades. They have proven to be pretty effective in keeping the room dark and optimal for a healthy rest.
A bedroom should have both portable and installed lighting in order to provide illumination for tasks like dressing and reading, but it might be worth it installing a motion-activated night light that will only trigger an LED light when movement is detected and not disturb your sleep otherwise.
Invest in your mattress and pillows
Humans spend about a third of their lives sleeping, so it is essential to find the right mattress and pillows for our bedrooms. A mattress that provides your body with good support and ensures that your spine is in proper alignment will create a healthy space for you to sleep.
Keep in mind that there isn’t a mattress that will be suitable for every single person. It’s important to choose a mattress that will meet your personal criteria. Picking the right material is something you should pay attention to while choosing your new bedding. Mattress made with organic materials doesn’t release any harmful gases and can be a good choice.
There are other factors you should consider here like your sleeping position, for instance. If you often find yourself waking up tired or feeling back pain, it might be the right time for you to change your mattress. All mattresses will eventually decline in their support, so you should think about replacing them every eight to ten years.
Pillows are equally important when it comes to good healthy sleep. A good sleeping posture is a key to sleeping well, night after night, and waking up without feeling tired or sore. In order to determine the best pillow for you, consider the shape of your spine as well as the position you sleep in for most of the night.
Bring organic materials into your bedroom
The natural and organic appeal of elements make us feel calm and relaxed, therefore they make a great contribution to our bedroom - rooms designed for rest. It has been proven that making our bedrooms more eco-friendly by using sustainable materials and elements will have many benefits to our wellbeing.
Products made of natural materials provide a healthy sleeping environment and generally guarantee more comfort and relaxation, compared to synthetic products. They include materials like cotton, natural latex, new wool or wild silk. Other than making your bedroom more comfortable and cozy, you will also be preserving our environment.
Using these materials in your bedroom also means that you won’t be exposed to any dangerous chemicals that synthetic materials often contain. In addition, these materials allow for better air circulation and provide excellent heat and moisture regulation. Air quality is another important aspect that often gets overlooked when it comes to interior design.
Reward your body and mind with quality sleep
Getting enough sleep is important for people of all ages to function properly and stay in good health. In the modern-day world with our busy routines, sleep is being seriously attacked. Creating a healthier sleep routine will not only improve health but also your mood or work productivity.
The long-term effects of sleep deprivation are real, and it’s high time for us all to take them seriously. These small tips we’ve listed here can truly make a big difference in your life, especially when deciding to introduce biophilic design into your bedroom. Stay consistent in following them, and you will be amazed by the results.