Boost your immunity - design for a restful sleep.
Sleep is so important. Not only does it reduce cortisol levels, which regulate stress, but it boosts your immunity and guards against illness - like infectious diseases. sleepfoundation.org
As someone who's spent quite a few years battling insomnia, I've done a lot of research on ways to help me get to sleep and stay asleep. And have put almost all of them to the test and have had success.
With the anxiety and stress caused by Covid - 19, I thought I would share the tried and tested ways to get a good sleep, particularly as it relates to your bedroom.
First, it's important to be in a nurturing calm environment. Everything that we surround ourselves with, impacts our well being. When we're close to water or forests, calm flows over us. The coast is what really resonates peace for me. So I bring the coast inside my home to make it as nuturing as possible.
Be inspired by what calms you.
Clutter creates chaos. Keep your room tidy. And yes... the bed made. This makes your bedroom irresistible when it gets to bedtime.
This room, designed by Tracey Ayton, was inspired by the movie, Something’s Gotta Give. When I think back, my approach to coastal design was also inspired by this movie. (By the way, Something's Gotta Give is a feel good movie that would be perfect to watch right now.)
Coastal bedroom elements include: sun bleached white paint colours and fabrics, coastal coloured accessories, weathered wood furniture and flooring, black-out white curtains to keep unwanted light from streaming in, and an overall relaxed comfortable vibe.
Image: House and Home
Use coastal colours and textures for accessories like your lamps. Bed side lamps are great for task lighting. Reading a bit before bedtime helps you drift off to sleep... just make sure your book isn't that exciting.
Image: Windcrest table lamp by Highland Dunes, Wayfair
Fluffed up pillows and duvet along with a throw blanket invites you to curl up on your bed for a good night's rest. You'll notice that the colour scheme is limited to two, at most, three colours... mimicking coastal scenes inspired by Mother Nature.
Image: Annie Selke
This lamp is inspired by sea glass. Similar in texture to the lamp above.
Image: Barika Table Lamp, Beachcrest Home, Wayfair
Create a ritual that will transform your bedroom when it comes to bedtime.
The first is essential oils. There are four scents that will relax you and send you to dreamland including: lavender, vanilla, valerian and jasmine. sleep.org
Image: Vitruvi Stone Diffuser and Lavender Essential Oil
Casper had created The Glow Light. It helps us wind down naturally for a better, deeper sleep. You can program The Glow Light to your bodies unique circadian rhythm.
Vick's V745A Warm Mister was rated the best humidifier in 2020 by Reviewed.
I thought is was important to include a humidifier as they add moisture to the air, which can benefit people with respiratory symptoms. Ensure that you have your bedroom doors closed so that you focus on one room versus the whole house.
Calm (App) is an integral part of my meditation, to relieve stress and anxiety, and my sleep rituals.
They offer a few ways to still your mind for sleep, like sleep stories for adults and kids, daily meditations and meditation programs, as well as nature sounds to relax you through the day.
Casper Weighted Blanket hugs your body with a cozy, calming feel.
Get into the right sleep position, it will help you get a better night's sleep... and a grateful body in the morning.
The benefit of memory foam in pillows is that they hold the contours of the head and neck, distributing weight evenly, relieving pressure, and helping with neck and back pain. They can also help with a better night's sleep and a feeling of well restedness.
For better body alignment, place a pillow in between your legs while sleeping on your side. It will keep your hips, pelvis and spine in better alighnment, providing a more comfortable and restful sleep. Healthline When sleeping on your back, place the pillow under your knees.
The inability to regulate temperature affects sleep. If you're too hot... you'll wake up. Night sweats are real!
I've always been a hot sleeper and I run even hotter as I approach my fifties. I was extremely happy when Casper came out with Cool Supima Cotton that is soft and breathable making it easier to regulate heat.
Casper also came out with the Humidity Fighting Duvet which has an added layer of merino wool that naturally wicks moisture away and prevents you from sleeping too hot. Yay Casper.
Image: Casper Humidity Fighting Duvet
Lastly, I don't think I could ever sleep in a bedroom without a ceiling fan. If all else fails, I pull the covers down and let the ceiling fan cool me down.
Image: Birch Lane
Hopefully you'll be able to take at least one or two tips to bed with you to better your sleep and overall, ease your mind.
Image: Donna Guyler Design