Your bedroom is undoubtedly one of the most important rooms in the house. It is our refuge, the quiet and peaceful place where we can rest after a long and hard day.
Decorating can help you optimize your bedroom and allow you to relax as much as possible and in style!
Here are 7 wellness tips to make it ready for restful dreams.
Hint: It get even better with a partner 9 best advices for a happy and lasting couple
The feng shui harmony
Colours have a real impact on our well-being. The one of your walls, bedspreads, furniture and curtains influences your state of mind. Therefore, it will certainly influence the quality of your sleep.
For your bedroom, strict feng shui practitioners recommend to choose cold and soft colours such as blue or pale green, grey, white, pink, purple, cream or beige.
Other stylists like Carey Mitchell, New-York based stylist, go wild: « an almost dark room can work very well in a cold country, but can be a nightmare in a warm country!
She adds: « The choice of colour depends on the style of the house or apartment, the height under the ceiling, the wall covering, the material of the window frames, the doors, the floors. »
So choose your style wisely!
And what about the lighting?
Is the lighting in your bedroom relaxing? For a feng shui room, you should opt for soft, dimmed lighting. Avoid at all costs luminaires suspended above the bed. Ideally, you should choose dimmers that allow you to adjust the lighting to the desired intensity. For a bedside lamp, a lampshade is a good solution to obtain a peaceful light.
And don’t forget the number « two » rule!
Feng shui means even numbers! In feng shui, it is important to know that there must be an even number of objects to promote harmony: two lamps, two bedside tables, two frames, etc.
It adds symmetry and zen ambiance to your bedroom.
Temperature & Ventilation
Science gives us valuable insights into the relationship between sleep and temperature.
The average human body temperature is 37°C (98°F), but what is not well known is that this temperature is not constant.
Indeed, it oscillates during the day, it is at its maximum between 4pm and 8pm and at its lowest between 2am and 5am. This natural cycle is directly linked to the cycle of days and nights.
So, to fall asleep, our body temperature must drop between 1 and 1.5° C (1 or 2°F).
And did you know?
Twice a day, the body’s internal temperature drops and it is during these phases that the ability to sleep is optimal. These phases are generally around 2pm (nap time) or in the evening after 10pm. They can vary from one individual to another depending on whether one is in the morning or in the evening.
But one thing is sure: Our awakening, falling asleep and sleeping are controlled by our brain and more particularly by the hypothalamus.
So, if you sleep in a room that is too cold, your body and muscles try to produce heat, which prevents your sleep from being restorative. And generally, when exposed to cold or heat, you sleep less deeply. Slow wave sleep is reduced and the quality of REM sleep is affected.
Keep in mind that sleeping with your partner as 67% of the USA population or with a pet increases the temperature of the room also. The heat released by a person is equivalent to a 80-watt bulb.
So what is the ideal temperature for sleeping?
According to « the Institut nationale du Sommeil », a room at 18°C (64°F) promotes the natural regulation of our body temperature. When the room is at a temperature between 16 and 18°C, (between 62°F and 64°F) sleep and breathing are of better quality.
One exception tough: To ensure the sleep of a newborn baby, it will be necessary to be particularly vigilant about maintaining the temperature of his room at the right level. Why? because during the first months of his life the thermal regulation of a baby is not operational.
Forget the TV in your bedroom to sleep well
I mean, the TV in front of the bed is debatable. Some people like to watch a movie under the duvet, others take a look at the news before going to sleep…
but Jennifer Adrien insists: « the bed is made for sleeping. If you get into the habit of watching TV, eating or working in bed, the room becomes a living room or office. It is no longer only dedicated to sleep and this will break this conditioned reflex ».
Charles Knoll, for his part, compares the TV screen in the room to « fake cocooning »: « a clean room with a few touches of cultural imprints, like books for example, is enough ».
Observe yourself naked
This is a little known secret for profiting from your bedroom. We often avoid looking at our naked bodies, regardless of their physical appearance. Learn to feel more comfortable when you are naked. Taking the time to observe yourself does not make you a narcissistic person.
In fact, specialists recommend it. Dr. Robert Thomas, Medical Director of the Toronto Dermatology Centre, says that a thorough examination once a month can detect potentially dangerous spots, lesions and moles.
« If they don’t behave or look like your other spots, » he recommends, « have them examined by your family doctor or a dermatologist. » But don’t panic when you see a new freckle or the slightest pimple. If the affected area does not cause you immediate discomfort and you do not have a personal or family history of skin cancer, wait a few weeks before going to see a doctor, advises Dr. Thomas.
Moreover this simple exercise will boost your self-confidence 10 times in sleep and in sex. Want more confidence? check The 10 Easy Tips To Get Great Looking Eyes!
Have good sex
If you are in a relationship, you may already know that sex promotes sleep and happiness. On the other hand, some specialists recommend having a bed dedicated to conjugal activities, and a bed to sleep properly, alone, with maximum comfort.
Some voices want you to believe that your relationship is failing if you are not stuck together all the time. But it really depends on your relationship. There is no reason to sleep crowded like cattle if it hurts you… Or hurts your sleep.
One solution is twin beds glued together, which can be separated if you feel a little invaded. The least drastic solution is to take a king size bed, a good compromise. However, if you sleep badly regularly, chances are that it will also affect your relationship, so it is better to make arrangements….
Don’t forget also! Adults who sleep with children or their pets have difficulty getting a good night’s sleep. Dogs, cats and children move and wake you up several times during the night. Everyone deserves their own sleeping space, so keep dogs, cats and children out of your bed.
How to have more sex? Very easy. Discover editor’s 9 best advices for a happy and lasting couple.
Don’t count your sleep
Focus on the quality of sleep rather than its quantity. Don’t convince yourself that lack of sleep will create irreparable fatigue. Similarly, never force your sleep by forcing you to go to sleep in relation to your schedule for the next day.
Be also aware that long naps can disrupt sleep balance.
One more thing: always listen to sleep signals to go to sleep
Are you starting to blink, yawn, have heavy eyelids? It’s time to go to sleep, without delay. (but Never sleep with your make-up one here’s why!)
Your internal clock likes regular sleep patterns. Listen to your body rather than your head when it comes to sleep.
Head on the right pillow
The pillow is just as important as the mattress to sleep peacefully and wake up without aches and pains. It must support your natural curve from the top of the spine, and provide good support for the head, neck and shoulders.
The position in which you sleep will influence your choice of pillow.
Why? Because of you should focus on the main components. Is it synthetic stuffing, microgel fibre, shape memory foam…? It is essential to get information, especially for people with respiratory problems or allergies.
Add some plants!
A great way to add a little life to your bedroom is to incorporate a few green plants. They filter the air, humidify it and remove pollutants, which is very good for your health!
Make sure they have enough natural light to produce as much oxygen as possible. You know, plants that are constantly in the dark do not photosynthesize, so no oxygen!.
Just be careful with the quantity – moderation is always well considered. Most plants only produce oxygen during the day, and at night they breathe like us. An exception is aloe vera, which filters, humidifies the air and generates oxygen also at night.
Essential oils can help you sleep well. In your bath, applied to the skin as an ointment, pillow mist or indoor mist, some plants can have sedative properties.
Already used in herbal teas for some (chamomile), others such as basil, lavender, marjoram or neroli oil have various effects.