I’m an insomniac and having Fibromyalgia has made this worse as it is difficult to sleep when I’m in pain. I have spent many nights dreading going to bed as I knew that I would be tossing and turning, and then feeling frustrated when sleep was once more elusive. I developed a negative relationship with my bedroom. But I decided that this had to change! A bedroom is for relaxing, reading, sex, listening to music and sleeping – it is not a place where you watch TV, work or catch up on social media.
My bedroom needed to become my sleep sanctuary. In order to create a place that promoted sound slumber I moved all items out of the bedroom that distracted me from sleep.
I’ve now turned my bedroom into my private retreat, a place where I go each night to relax and rejuvenate. It is an ideal sleep environment – an uncluttered, quiet, fresh smelling, cool and calming dark haven.
How can you turn your bedroom into a sleep sanctuary?
- Establish a soothing pre-sleep routine to help you transition to sleep – have a bath, relax, read, listen to music or enjoy a cup of herbal tea.
- A spritz of calming lavender water on your pillows before bed can help calm your mind.
- Turn off your TV and put away your gadgets – this will reinforce the mental association between your bedroom and sleep.
- Make sure your bed is comfortable, invest in a good quality mattress and pillows that offer you sufficient support.
- Choose the right bedding, something with a soft and soothing texture.
- Use heavy curtains, blackout blinds or an eye mask to block out light. Hide digital clocks and glowing electronics from view. Darkness helps stimulate the production of melatonin, a hormone that promotes sleepiness.
- Keep your room well ventilated and slightly cool (around 18 C). A bedroom that is too hot and stuffy can interfere with your sleep.
- Shhh! If your partner snores consider wearing earplugs or listening to music through earphones. Listening to soothing sounds or ‘white noise’ on a sleep or meditation app or CD can also help you fall asleep.
- If your pet regularly wakes you it might be best if you keep it out of your bedroom.
I hope that these tips help you to turn your bedroom into a healthier sleeping environment and a more inviting place to rest and relax.
Keep smiling 🙂