Stress can impact our physical and mental health in numerous ways. Increased blood pressure, diabetes, depression, heart disorders, etc., are some examples in which stress can deteriorate your health. However, there also exists a major risk of stress accumulation which is sometimes overlooked and that is sleep deprivation. The effect of stress can grow exponentially if you are experiencing a poor sleep health and one may often lead to the other. Let us therefore look more deeply into the relation between stress and sleep and learn how stressful sleep can be combated easily by making a few changes to your overall bedroom environment.
Stress and Sleeplessness:
Our bodies depend on certain hormones such as adrenaline and cortisol for regulating our stress levels. A well-regulated stress system in the body ensures that you actively take up everyday’s jobs with increased alacrity and work efficiency. Although stress at a moderate level can stimulate our body, going through extended periods of elevated stress can prove detrimental to our sleep health. Most researches on the relation between poor sleeping and stress, such as this study published in the journal The National Center for Biotechnology Information, suggests that stress can not only disrupt your circadian rhythm which controls your sleep/wake cycle but can also lead to serious sleep disorders like insomnia.
You can adopt a number of healthy lifestyle habits such as regular exercise, avoiding caffeine and alcohol, practicing mindful meditation, and maintaining a proper diet to try and get out of the vicious cycle of sleep deprivation and stress. While most of these steps require some amount of time and strict adherence, there also exist certain bedroom overhauls that can be achieved easily in a short period of time. These changes in your bedroom will ensure a sleep-friendly environment and make sure that you are always at the prime of your mood.
Bedroom Overhauls to Improve your Sleep and release Stress:
1. Let there be light
Lack of enough exposure to natural daylight has been noted as a leading cause of rising stress. A study on the many benefits of sunlight exposure stated that the UV rays from sunlight help boost the production of endorphins, the chemicals that our body secretes when we exercise. This is primarily the reason that your mood experiences a positive elevation when you walk into a room that is flooded with natural sunlight. In the absence of such a source, you can also opt for bright artificial lights in the day as this will help regulate your circadian rhythm and increase the ease of falling asleep in the night.
2. Get Rid of the Electronics
Remember to tone down the lights in your bedroom once the sun sets down as excessive light in the later part of the day can hinder the production of the natural sleep hormone of the body called melatonin. Opt for layered lighting or soft focal lighting with the help of overhead lamps so that your system is not exposed to harsh light before bedtime. Get rid of all the blue-light emitting devices such as laptops, smartphones, TV sets, etc., at least 90 minutes before bedtime, for similar reasons. Scientists claim that disrupted melatonin levels in the body can trigger the production of stress hormones that can keep you awake all night. It is therefore wise to isolate your bed and make sure that such devices are kept far off from the reach of your bed.
3. The Colors Matter
While many may not realize this, picking the right colors for your bedroom is one of the basic steps towards designing a bedroom that promotes sleep. Shades like fiery-red or bright-yellow are ill-suited for your bedroom as they can stimulate your mind beyond what is required. Similarly, picking dull colors like steel-gray and dark-brown can hamper your mood and may even lead to depression. It is therefore considered wise to pick cool shades of blue, green, or pink as they are comparatively softer yet livelier. Their appearance promotes good sleep and reduces stress.
4. Choose the Right Décor
Once you are done with picking the right shade, make sure that you surround your bedroom with décor that maximizes your quality of sleep and helps reduce stress. Go for a minimalistic approach, as this can help you deal with the stress of accumulating clutter, unnecessary expenditures and lack of space. Getting rid of clutter is particularly important while dealing with stress because their relation is also mutually dependent, as seen with stress and poor sleep. While piled up clutter can lead to increasing stress, a messy room also indicates at underlying stress issues. Instead, place a number of plants such as basil, aloe vera, snake plant, etc., in your room and balcony. These plants not only improve air circulation and spread fresh aroma but also require minimum care.
5. Picking the Best Bed and the Right Mattress
Go for a bed that suits the overall theme and size of the room. Make sure that it has enough storage space so that you do not always have to stress about running out of place to store your stuff. Getting rid of your old and uncomfortable mattress is probably the most important step towards achieving a good night’s sleep on a consistent basis. Considering how big an impact a poor sleep quality can have on your stress levels, it is always wise to pick a mattress that is firm and supports your body weight but is also soft and comfy. Go through this extensive review blog on waterbed mattress sets to pick a mattress best suited to your needs.
After considering all the harmful effects of stressful sleep, it is rather relieving to realize how much it can be controlled just by making a few changes in our bedroom environment. Not only does it make the room more sleep-inducing, but also increases its general beauty and comeliness. We hope that the tips mentioned above help you defeat stress and help achieve the restful night of sleep that you seek.