Article Series Sleep Aids
How to Create A Bedroom
How to create the bedroom of (and for) your dreams.
It’s simple: A relaxing bedroom environment is vital to achieving a good night’s rest. Studies have shown that when a bedroom is optimized for comfort, individuals will enjoy a healthier and more restful sleep. And because sleep quality directly affects other aspects of your physical and mental health, it’s well worth creating a sleep environment that’s designed to promote the best rest possible.
Read on to learn how you can create the ideal bedroom for sleep by focusing on comfort, noise, and scent.
Opt for comfort first
Physical comfort in your bedroom comes down to three main factors: Mattress, pillows, and sheets. Below are some tips for determining which product from each of these categories may be best for you.
Mattresses come in a variety of shapes, sizes, and materials – with some that are even adjustable to conform to the contours of your body. While the firmness of mattresses tends to be a matter of personal preference, it’s generally recommended to choose a soft to medium-soft mattress if you’re a side sleeper, and a medium to firm mattress if you’re a back or stomach sleeper.
It’s well worth choosing a pillow that’s fitted to your posture and sleeping position, and designed to alleviate any aches or pains you may be experiencing. We offer a variety of pillows for every kind of sleeper, including pillows designed to work in conjunction with a CPAP machine. Find a Wellwise by Shoppers™ location today and one of our registered sleep therapists will help you determine which pillow is best suited to your unique needs.
Sheets are also a matter of personal preference and may come down to whether you prefer a crisp or silky feel, and how hot you sleep at night. If you tend to feel a bit chilly at night, you may want to consider a weighted blanket, which provides a warm, swaddling effect and encourages relaxation.
Choose the calm kind of noise
It may come as no surprise to you that loud noise disturbances can cause severe disruptions to your sleep, which can in turn result in a lower quality of rest and a feeling of fatigue during the day. While soundproofing your bedroom can be a costly investment not worth pursuing, there are simpler and more cost-effective ways to block out external noise, whether it’s coming from outside your home or through a wall you share with neighbours.
A sound machine, which can be programmed to play different types of white noise or comforting sounds, is one of the most effective ways to “drown out” external racket and even create a sense of calm to lull you into sleep. We offer a variety of dedicated sound machines and alarm clocks with sound machine functions. All products tend to feature more standard “white noise” options, as well as ambient nature sounds such as crashing waves, which can be changed and adjusted to your preferences.
If you live in the heart of the city and find a lot of noise disturbances are coming from just outside your window, you may want to consider purchasing some noise-blocking curtains. This unique product is widely available at most home centres and can be easily installed to help minimize the common noises of urban life, such as cars and people.
Find the right light
Your sleep-wake cycle is guided by your “circadian rhythms”, which are part of the body’s internal clock system and designed to carry out essential functions and processes. Your circadian rhythms are greatly influenced both natural and artificial light. During the day, sunlight signals the brain to produce cortisol, a hormone that keeps you awake and energized. At night, however, darkness produces melatonin, a hormone that helps induce restfulness and sleep.
Research shows that exposure to artificial light at bedtime – be it from bright lamps, phones, tablets, and tv sets – can delay circadian rhythms and prolong the onset of sleep. What’s more, light sources in the bedroom with a lux (light intensity measurement) of 10 or higher can lead to less slow-wave sleep – the portion of sleep that helps restore your body and repair cells. For this reason, it’s recommended to avoid the use of bright artificial light in the bedroom, and keep light levels as low as possible during your pre-bedtime routine.
For the best possible sleep, you may want to consider light therapy. This type of therapy employs the use of wake-up lighting in the morning hours to help better regulate your circadian rhythms, and encourage you to rise naturally with the sun.
Create the right scent
To create a more calming sleep space, try filling your bedroom with soothing fragrances. Certain scents, such as lavender and cedarwood, can help you achieve a deeper sense of calm and promote the onset of sleep. If you’re interested in trying out different fragrances in the bedroom, we offer a wide range of aromatherapy products, including essential oil diffusers and warmers – all specifically designed to emit a subtle yet calming scent that helps encourage rest and relaxation. Speak to one of our registered sleep therapists to learn which product may be right for you.