Create a relaxing bedroom sleep sanctuary and make some lifestyle changes to get a restful, restful and peaceful sleep every night! We’ve long known that quality sleep not only affects our daily lives and well-being, but also has an impact on our mental and physical health. To get the ideal sleep, to regenerate every part of your body and mind, create a sleep sanctuary, a relaxing bedroom where you can unwind, where you can shut out stress and negative thoughts!
Creating the right environment – Sleep sanctuary
But how do you turn your bedroom into a sleep sanctuary? Here are some tips!
- The bedroom should preferably be an enclosed room, separated from the rest of the house, with a door and „closed off” from the outside world.
- It should have a comfortable and appropriately sized bed, a good quality mattress and, if necessary, a mattress cover
- use good quality and seasonal pillows and duvets.
- always buy cotton bed linen, as it is pleasant for the skin and prevents sweating!
- The colour of the bedroom walls should also be attractive. In addition to natural, neutral colours, if you dare, feel free to experiment with dark blue and dark green, which will transport you to a dream world.
- Have at least 1-2 mood lights and bedside lamps in the bedroom. In the evening, when you are already in bed reading or having a cup of tea, bright light is not good for the eyes, so a lower mood light is better. This will also help you prepare for rest.
- Use dimmers to block out the street lights!
- scents and aromas also play a role in influencing our mood. For sleep, we can use aromatherapy products, essential oils, aroma diffusers, for example. Before going to sleep, lavender and lemongrass help to calm the mind.
- Do not take your laptop or mobile phone into the bedroom, or if you do, mute it and do not use it before going to sleep.
- In the bedroom, listen to relaxing music in a low volume if you are not reading before falling asleep.
How to make your bed more comfortable?
When designing your sleep sanctuary, it’s important that the bed you sleep in is comfortable, cosy and ideal in every way.
If you’re not sleeping alone, make sure the bed is the right size so that both of you can sleep comfortably and fit in whatever position you like to sleep in. Buy a quality mattress!
It’s more expensive, but you don’t have to buy a new one every year and it can add or take away a lot from your daily rest if the mattress is not of good quality. Nowadays, cover mattresses are widely available in different sizes and can make the existing sleeping surface of your existing mattress much more comfortable.
The quality of the duvets, pillows and bed linen in our beds is also crucial. Avoid using synthetic fibre bedding, as it is more prone to sweating. Let’s choose cotton, in a colour and pattern we like!
Our bed linen should always be clean and feel good to lie in at the end of the day! Make sure you wash your bed linen every week, so you can lie in bed at night smelling clean and smelling good.
A soft blanket can be placed at the end of the bed if you’re cold or just curl up to read, or if you’re sitting and reading in the evening, a back pillow with adequate support for your back!
Reducing clutter
Tidying up, cleaning and decluttering are essential for a relaxing atmosphere in the home, for a calm and inviting bedroom. It is much more pleasant and less stressful to go to bed in a clean, tidy bedroom than in a cluttered, neglected room.
As feng shui says, where there is clutter, there is trouble! Tidy up your bedroom, put unnecessary things out of sight. If our bedroom is clean and tidy, that in itself is soothing to the body and mind, and can calm the thoughts racing around in our heads.
Pleasant evening mood lighting, a little aromatherapy will only enhance the power of a clean, tidy bedroom!
Biofeedback for sleep
If you want to take control of your sleep problems and fight stress, it is recommended to take part in biofeedback therapies! Biofeedback therapies are all about learning to use your mind to help you deal with the faults in your body.
Biofeedback for sleep is recommended because it helps you to cope with stress, you can learn biofeedback methods to manage stress. Of course, these will not only improve our quality of sleep, but also our everyday quality of life. We can manage our stress responses much better, concentrate better or relax when we want to, in short, we can become more aware of how our body functions.
There are several biofeedback methods, biofeedback techniques, and the biofeedback therapist will help you to learn the right biofeedback methods for the problem.
If we want to make sleep more restful, learn to manage stress, temperature biofeedback and skin conductance biofeedback or breathing biofeedback can add a lot to the effectiveness.
One of the most effective stress management techniques is stress control biofeedback. The aim of biofeedback therapy is to achieve a relaxed body posture, a calm mental state and to reduce stress levels effectively. In turn, the patient learns over time how to effectively manage stress on their own.
If possible, take advantage of the proven effectiveness of biofeedback for both sleep and stress management, and you will gain knowledge that will help you to achieve a balance between body and mind for the rest of your life!