Elements of a Relaxing Bedroom

Where you sleep is important. Ideally, a bedroom should be associated solely with going to sleep. The things in the bedroom and surroundings play an important factor in a good night relaxing sleep.

THE BED

The most important item in the bedroom is the bed. Make sure it is big enough and not too soft or hard. You must make sure that this is comfortable so that it won't disturb your sleep. Your mattress should be firm enough to support your spine, in a straight line from neck to base while you sleep.

Whatever style of bed you choose, make sure your mattress provides the support and comfort you need. This mattress should not sag in anyway. When a couple shares a double bed there should be no sag in the mattress between them. Turning the mattress regularly can help to avoid this.

DIM THE LIGHTS

Dimming the bedroom lights prior to sleep helps the body to begin its slowing-down process. Use a bedside lamp while getting ready for bed, and for reading before sleep. Also make sure that your room is dark enough for sleep. Line drapes with thick, black fabric to shut out streetlights and the sun in the early morning.

THE PILLOW

Pillow should be soft whether fill with feathers or synthetic material. If you have allergies, feather pillows can make it worst and give you a stuffy nose. The pillow should support rather than raise your head. Too many pillows could give you a crick in the neck, and most people find sleeping without a pillow uncomfortable.

POSITIONING YOURSELF IN BED

Getting into a comfortable position in bed is important and this will help you fall asleep quicker. If you are lying in an awkward position, you will be tense and find it difficult to sleep. Many people will back pain find that sleeping on their side with a small cushion or pillow between their knees reduces the twist on the spine and prevents discomfort in the back. You need to also make sure you tuck your chin in. Sometimes you will unconsciously stick your neck out and forward and this can create a strain on the neck.

Quiet Night

Sometimes you can become accustomed to noise, and sleep through many sounds, but continuously interruption of half-waking at night can disturb your sleep and cause you to wake up still feeling tired. Too much silence on the other hand, can make occasional noises seem very loud. Some people find that gentle music in the background or “white noise” works best. You can buy recordings of white noise, and research has shown that repetitive noises, such as waves on the seashore can help to induce sleep.

TEMPERATURE

The temperature in your bedroom should be around 65 degrees and there should be fresh air in the room. You don’t have to open a window but you can leave the bedroom door open or ajar can be enough to allow air to circulate in the room.

Being too hot will make you restless as your body attempts to cool down. Also, if you go to bed chilly, it takes you longer to relax and fall asleep. This is one of the reasons why a warm bath before bed can help, because it relaxes the muscles and heats the body prior to rest. At the same time, if you are feeling hot, a bath can be a relaxing and soothing way to cool down.

FRESH AIR

Ionizers can improve the quality of sleep for some people. An ionizer produces negative ions to counteract the positive ions present in a stuffy, polluted atmosphere. Positive ions can be air particles from dust, electrical appliances, central heating, air conditioning, synthetic fibers and pollution. Excessive positive ions are associated with headaches, irritability, and tension. Negative ions are created by running water, ocean waves, and lightning. This makes us feel alert and invigorated.

A lot of people find that an ionizer in the bedroom helps prevent stuffiness and morning headaches. Having an ionizer can put you more in the relaxing mood for sleep.