A Guide to Setting up the Perfect Bedroom for Restful Sleep

A Guide to Setting up the Perfect Bedroom for Restful Sleep

A good night’s sleep can go a long way in helping you start every day fresh and energized.  But, getting quality rest can sometimes seem impossible regardless of how much tea you drink or sheep you count.

To help you prepare a bedroom that is fully conducive for rest and relaxation, we’ve prepared a quick guide.  We’ll cover three important points, starting with room ambiance followed by mattress selection and finishing with health conditions.

Proper Ambiance

Proper Ambiance

Our sleeping schedule is ruled by our circadian rhythm.  This regulation process is influenced by various factors including light exposure, and temperature—both of which fall under ambient factors.

Regulating Your Bedroom Temperature

Around two hours prior to sleep, our internal temperature drops and continues to do so steadily throughout the night.  This is accomplished by sending heat away from our core and into our outer extremities like our hands and feet.

By holding your bedroom’s temperature at around 18.3 degrees Celsius, the heat vented from your core will exit your body more efficiently thereby reducing sweating and restlessness.  This process can be supplemented by investing in a reliable portable air conditioner or a cooling fan.

Now, in the winter months, you’ll want to hold in your body heat as opposed to shedding it.  Hence, it may also be wise to invest in a heat pump or an electric blanket if you’re especially susceptible to the cold.

On a side note, a hot room can also feel stuffy at times if you have poor ventilation.  This can be remedied by using an air purifier to increase airflow all throughout your bedroom in the wee hours of the night.

Retaining the proper sleeping temperature is just one aspect of setting the right ambiance.  Another thing is preparing your bedroom in a way that does not allow any light exposure during sleep.

Proper Lighting for Sleep

As previously mentioned, your circadian rhythm is often influenced by light exposure.  This influence is so strong that light exposure 2 hours before resting can significantly affect your ability to enter deep sleep.

To avoid ruining your circadian rhythm, experts recommend sleeping in as dark a room as possible.  One cost-effective way to reduce the light in your room is to get some basic blinds or thick curtains.

As a more extreme option, if your bedroom tends to reflect a significant amount of outside light you could also have your walls and ceilings painted a darker color.  For reference, the following links provide various options for painters in Auckland, Wellington, Hamilton, and Tauranga.

Now that you’ve set the proper mood for sleep it’s time to turn your attention towards finding a quality mattress.

The Right Mattress

The Right Mattress

Finding the best mattress is a matter of knowing your personal preferences with regard to comfort.  In a nutshell, there are five types of mattresses to choose from with each one providing varying levels of support and firmness.

To make things easy we’ve outlined each mattress type in the table below:

Mattress TypeDescriptionBest for
Foam

- Does not use coils

- Contours well to the body

Side sleepers & Couples
Innerspring

- Coil based core

- Bouncy feel

- Often lacking in pressure relief

Shoppers on a budget
Hybrid

- Mixture of foam and innerspring support core

- Combines bouncy feel with good contouring and heat retention

Great for those who sleep in different positions every night
Latex

- Top of the line bounce and durability

- Also offers moderate contouring capabilities

Good for eco-friendly shoppers
Airbed

- Uses an air chamber as a support core

- Can be controlled with a remote or smartphone

- Offers the highest range of flexibility with comfort

Good for couples with different firmness preferences

Since you’ll be investing quite a bit in your mattress, it would also be wise to consider buying a mattress protector to keep it safe.  If you’ve already bought a mattress but find it lacking in softness or support there’s no reason to worry.

Instead of buying yet another mattress, you can simply supplement your current bed with a mattress topper.  These overlays allow you to change your bed’s texture and firmness for a fraction of the cost of a full mattress.

Common Sleep Problems

Common Sleep Problems

In some cases, even if your bedroom is perfect you may still have trouble falling asleep or getting a good night’s rest.  This can sometimes be caused by stress, sleep disorders, or bad sleeping habits.

Sleep disorders can often be characterized by having trouble staying awake during the day or experiencing difficulty paying attention.  The most common disorders include insomnia, restless leg syndrome, and sleep apnea.

Less severe disorders can be treated by adopting better sleeping habits or investing in sleeping aids.  For an alternative form of treatment, weighted blankets are known to be effective at reducing insomnia as well as stress and anxiety.

Sleep apnea, on the other hand, requires more complex means of treatment as patients will often stop breathing during their sleep.  The most common method to reduce sleep apnea is to provide the sleeper with a CPAP machine that helps them breathe during sleep.

While it may not be caused by sleep disorders, oversleeping can still have a negative effect on your body.  So, as much as we invest in getting to sleep it’s also important to invest in waking up properly.

Of course, there’s no better way to wake up than by using a good alarm clock.  While it may be tempting to hit your clock’s snooze button, it’s important to know that the body needs no more than 8 hours of sleep every night.

That wraps up our guide to preparing a bedroom for a good night’s sleep.  We hope that you’ll look back on this guide as you make your own bedroom into a deep sleeper’s dreamland.