How to relax and prepare the best atmosphere for your bedroom.

People spend around a third of their lives in their bedroom. This has to make it one of the most important rooms in the house, yet it’s often not a room that people give much thought to. All too often bedrooms are used to store things that need to be out of public view, or to keep laundry, books, ironing etc. Clothes can pile up if allowed to, and the bedroom soon begins to be somewhere not particular restful and inviting.

Does your bedroom say “Come and rest here”? Is it cosy and inviting?

Making a good atmosphere

The atmosphere in your bedroom has a profound effect on the type and quality of sleep you get. The overall impression should be soft and inviting—rugs, soft bedding, long curtains etc. Use your favourite restful colours—blue or pastels works best—nothing too bright to stimulate your vision last thing at night…Make the bedroom welcoming, containing nice things you’re attached to and pleasant memories, but not too cluttered. Simple things such as closing the door makes the room more enclosed and cosy. Natural fabrics on the bed and for your nightclothes are best, as they don’t raise static electricity and the fabric breathes. Above all, have a good mattress and pillows—the best you can afford.

Heating and lighting

Bedroom temperatures should be comfortable, neither hot nor cold—scientists say 65 degrees Fahrenheit is ideal for sleep. Electric blankets may be warm, but they generate electromagnetic radiation, and they interfere with the body’s natural tendency to reduce temperature while you sleep.

Bedroom lighting should be soft and gentle. Try using lamps rather than full lights—it’s more restful on the eyes. Or use candles at night before bedtime—the soft flickering light has a hypnotic effect and can train the brain to relax and start slowing down for sleep.

Remove stimulation

Ban all devices such as telephones, TV and DVD/video, which are distracting, can stimulate your mind, and give off electromagnetic radiation. Similarly, remove books, magazines etc.

Fresh air…

If you have an ensuite toilet or bathroom, keep the door closed so steam and odours don’t come into the bedroom. Smells of toiletries may be wonderful and invigorating in your morning shower, but they are not going to help you sleep at night! Stagnant air can be stuffy. If this bothers you, try an ioniser or air purifier in the bedroom. NASA scientists found that plants clean air pollution, so plants are a good idea, as well as being welcoming and inviting (so long as you don’t choose spiky varieties!), but not too many, as they do give off carbon dioxide at night.

Light and Dark

Our bodies have a natural rhythm called the circadian rhythm. This is reset each day by light. If we are exposed to too much light, such as skylights, thin curtains etc, our rhythms become out of synch and we can feel lethargic. Have curtains that keep out the light, and put blinds on skylights.

The bedroom is for sleeping

The bedroom is for sleeping, and not other activities (except sex!). If you read, watch TV etc in the bedroom, you may find your brain starts to associate the room with those activities. This can lead to difficulty sleeping, or sleep being lighter than you need. If you need to nap during the day, don’t do it in the bedroom, use somewhere else if possible. You want your mind to associate the bedroom with restful sleep, not cat-napping. Similarly, don’t read or watch TV in the bedroom, or work or do any other activities but rest.

If you have trouble sleeping...

· The best way to relax and sleep is to stop trying to sleep and just allow yourself to sleep.

· Get up at a regular time every day, regardless of how tired you feel or what time you went to bed. This helps your "body clock" establish a pattern it can work to.

· Lavender fragrance is said to assist sleep and relaxation. If noise keeps you awake, tune a radio to a soft hiss between stations. This "white noise" distracts the brain from external noises.

· If you can’t sleep, get up and leave the bedroom—remember you want to create a powerful mental association between that room and sleeping. Go and read, watch TV, have a hot drink, and return when more tired. If you still can’t sleep or wake again, leave the bedroom again! Staying in bed when unable to sleep only creates a mental association between lying in bed and not sleeping.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.