#220: Creating the Perfect Sleep Sanctuary
Check out the recent Rent. article we were featured in:
Creating a serene environment for your sleep sanctuary can make a world of difference when it comes to optimizing your sleep. With the right elements in place, you can foster an environment that promotes restful nights and happy days.
In this Rent. guide, we’ll take a look at some tips to set up the perfect sleep sanctuary, whether you’re buying a home in Annapolis, or renting an idyllic San Diego apartment.
Read the full article here: Creating a Sleep Sanctuary | Rent.
Here are a few Highlights:
Getting the right amount of sleep is important for our bodies to be able to maintain proper function and heal from the day's activities. When we do not get enough rest the systems in our body's that maintain our health start to break down..
Having 7 - 9 hours of rest each night is imperative to your eye health. Without proper rest your eyes will feel dry, stinging and burning, redness, eyestrain, blurred vision and difficulty focusing.
This week, I teamed up with some experts through rent.com to develop a comprehensive guide to Creating the Perfect Sleep Sanctuary. Here are a few of the tips.
Maintain a Clean Bedroom
A clean bedroom is crucial for a restful environment. Dust and allergens can disrupt your sleep quality, so it’s important to establish a regular cleaning routine. Robin Murphy from ChirpChirp Cleaning provided some great cleaning tips to aid in maintaining a clean bedroom:
“We’re big believers in the power of a fresh, clean space for the best night’s sleep.
1. Change your linens regularly — there’s nothing quite like sliding into crisp, clean sheets! Regularly changing your linens promotes better hygiene, helps prevent allergens, and can even improve your skin health.
2. It’s important to keep your bedroom well dusted. Dust can carry allergens, irritate your airways, and disturb your sleep. A dust-free room not only keeps the air cleaner but also creates a calmer, more serene environment that’s perfect for rest.”
A tidy space fosters a sense of calm and order, setting the stage for better sleep. So make a regular cleaning routine to ensure that you don’t miss a wink!
Choose Great Bedding for your Sleep Sanctuary
Your choice of bedding material significantly affects your sleep quality. Opt for breathable fabrics that help regulate temperature and wick away moisture. “I cannot recommend hemp bedding enough, it’s my go-to,” shares Danni Sinclair, holistic interior designer and founder of My Peace of Space.
“It’s a sustainable alternative to cotton linen. It’s a lot softer than linen and gets softer with each wash. It’s also moisture-wicking, and thermostatic, meaning it keeps you cool in the summer and warm in the winter. It’s the absolute best for maintaining a perfect sleep temperature.”
A comfortable hemp duvet or comforter, paired with soft, hypoallergenic pillows, will enhance your sleep experience. Remember to wash your bedding regularly to keep it fresh and inviting.
Limit Blue Light Exposure
Blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep. So while we know darkness is important for sleep, you should be mindful to refrain from leaving on bright lights and screens right until the moment you hop into bed. Aim to “avoid using digital devices, like your phone or tablet, at least one hour before bedtime. The blue light emitted by these screens mimics sunlight and can disrupt your circadian rhythm, making it harder to fall asleep.
Keep your phone on a charging station away from your bed to reduce temptation and improve sleep quality” shares Dr. Pam Theriot. She also notes that “Adults need 7 to 9 hours of sleep each night to allow the body to heal and rejuvenate. Aim to go to bed and wake up at the same time each day to support your natural circadian rhythm. Consistency is key to getting the restful sleep your body and eyes need.” For more tips and help creating a calming nightly routine, check out The Truth About Blue Light and Your Sleep.
Carla Butler from Ora Sleep Coaching also shared great insights on your sleep routine, noting that “A great night’s sleep starts in the morning. Set yourself up for success by spending 5-10 minutes outside in natural light as soon as possible after waking. Skip the sunglasses to ensure you get the full benefits of the morning light.” Carla also shared tips for initiating sleep onset for those struggling to fall asleep. “To create an optimal sleep environment, it’s essential that your brain associates the bed with sleep, not wakefulness.
If you’re struggling to fall asleep night after night, try my ‘circuit breaker.’ When you’ve been awake in bed for around 20 minutes, get up and engage in a relaxing (or even boring!) activity in dim lighting until you feel sleepy. This helps break the association between lying in bed and being awake, allowing you to fall asleep faster.”
CONCLUSION
Sleep is an important part of maintaining a healthy body. Using these tips you can get the rest your body need. Incorporate these 3 tips to get your sleep sanctuary headed in the right direction:
- Maintain a clean bedroom
- Choose comfortable bedding
- Limit blue light exposure
For more helpful tips, read the full article here: Creating a Sleep Sanctuary | Rent.
