Your Master Bedroom is more than just a place to sleep.
It’s where you retreat from your day, where you get a good night’s rest and maybe even enjoy a long bath or read a book to settle down. According to the National Sleep Foundation, people who report having excellent health and quality of life also report sleeping 18 to 23 minutes longer on average in the past week than those who rate their health and quality of life as just good, fair or poor. In other words, the amount of sleep you get and your overall health and wellbeing are closely related, which makes an excellent case for creating a master bedroom retreat that allows you to rest, relax and rejuvenate.
So how do you go about creating a bedroom that goes beyond just a bed? Here are our tips on how to create a scientifically proven restful space that may just improve your entire life.
No pain, sleep gain
The National Sleep Foundation reports that the biggest obstacle for people getting good sleep is physical pain. For people with chronic pain, an average of 42 minutes of sleep is lost each week. That doesn’t sound like much, but those minutes add up to hours and hours of lost sleep can dramatically impact your overall health.
Upgrade that mattress
Combating chronic pain starts outside the bedroom. Using good posture, practicing yoga, visiting a chiropractor or just stretching and doing light exercise on a regular basis can help keep pain at bay. Inside the bedroom, invest in a quality mattress. It’s worth spending good money on something you use every single day. If your mattress is old or uncomfortable, it’s time for an upgrade. Always buy the nicest, most comfortable mattress you can afford – your investment will almost certainly pay off.
N’amaste in bed
Before getting into bed every night, do a few gentle yoga stretches, which will calm you down and help alleviate pain. Yoga Journal has 15 stretches they recommend for better sleep that can all be done on your bedroom floor with just a block or pillow.
Cut the Cord
Science has confirmed that looking at screens before bedtime can get in the way of our brains shutting down for sleep. The blue-light “glow” from electronics passes through the retina and into the hypothalamus (the part of the brain that controls sleep). This light can delay the release of the sleep-inducing hormone, melatonin. So by looking at our phones, tablets or TVs at night, we’re actually setting our internal clocks further and further back, making it harder and harder to wind down and fall asleep.
The solution is simple, in theory. Cut the cord in the bedroom. Easier said than done, though. Our suggestion is to create a charging station in your bedroom where your phone and tablet are accessible in case of an emergency, but in which you cannot see notifications and be tempted to check emails, text messages or social media sites.
Other ways to wind down
The other way to keep yourself from looking at a screen right before bed is to create an area of your bedroom for reading, journaling, doing yoga or whatever else helps you wind down. Before getting in bed, give yourself 30 minutes of wind-down time. Meditate, be creative or immerse yourself in a book. Anything that takes your mind off the stresses of your day and readies you for a good night’s sleep.
It’s All About the Lighting
Whether you need more or less lighting, having the right amount in the bedroom is critical to sleeping, resting and waking peacefully. Task and ambient lighting, such as sconces over the bedside tables, create a warm, peaceful glow rather than a harsh, glaring light. A lamp in a reading corner will keep you from straining your eyes, and black out shades and blinds will help you sleep when light pollution is an issue.
Sound and color
Once you have the lights the way you need them, sound becomes the next issue. A white noise machine or app can significantly reduce the amount of background noise that keeps you alert or wakes you up. This, combined with the right lighting will have you sleeping like a baby.
Designed for Sleep
Finally, one of the best things you can do to help your master suite be a restful place is to design it with that in mind. Calming colors on the walls will put you into a restful state. Luxurious linens and quality pillows will help you get comfortable. Having a spa-like en suite where you can take a bath and get ready for bed will also help you calm down after a long day. Work with a designer to choose window treatments and linens that do double duty of looking good and creating a restful environment. If you’re building or renovating, talk to your contractor about what part of the house will be the quietest, most peaceful place to put your master suite. Then keep your bedroom and en suite neat and clean so that clutter doesn’t distract you from your main goal: getting the rest you deserve!Tags: addition, bedroom lighting, best lighting for sleep, better sleep, construction, creating, decorating, design, designing, help sleeping, how to, master bedroom, master retreat, pain and sleep, renovation, restful master retreat, sleep, sleep pain, tips, yoga for sleep