sleep sanctuary article

If you’ve ever wondered how to turn your own bedroom into a more relaxing and peaceful space to sleep?

Then this is 100% the article for you!

We’ve collected 11 simple tips to help you tap into

tranquillity & create a beautiful sleep sanctuary….

Tip 1

Place a few indoor plants in your room. Some indoor plants, such as snake plants and aloe vera, can help purify the air while adding a soothing touch of nature to your space! You could even add a small lavender plant as it will release its relaxing scent to help you calm down for sleep. Many pillow sprays and sleeping balms contain the scent of lavender due to its calming effect (more on that here!!), so why not try the real thing?

Tip 2

Set up a “relaxation corner”. The aim of the relaxation corner is to provide a quiet space where you can spend time before going to bed, so you can relax before you even climb under the bedsheets! You might like to set up a rocking chair (or a comfortable armchair) with some blankets and a gentle source of light so you can read or meditate.

Tip 3

Change your bedroom with the seasons. Matching your bedroom to suit the season is a wonderful and fun way to help yourself feel more comfortable! Try putting a thick rug on the floor and using a heavier blanket during the winter, while removing heavy drapes and throw rugs in summer. You can even experiment with swapping color palettes to include items with warmer colors in the winter (like pink) and cooler colors (like green or blue) in summer.

Tip 4

Keep brightly-lit technology out of your bedroom – it can interfere with the tranquillity of your bedroom in a few different ways! The light from a television or phone can influence your body clock, tricking you into thinking it’s still day time and delaying the release of sleep hormones, like melatonin. Not only does technology have the potential to interfere with your body’s hormonal preparation for sleep, it can also create stress and anxiety. Checking emails and social media can stimulate various thoughts and feelings which hinder the relaxation process, especially if your colleagues (or boss) tend to send late night emails!

Tip 5

Use feng shui to your advantage. Create an inviting and calming bedroom using some simple feng shui rules, including placing a bedside table on each side of the bed, having the head of the bed against a solid wall and keeping plenty of space between the door and the bed.

Tip 6

Incorporate soft lighting. Rather than using harsh overhead lights in your bedroom, find a dim bedside lamp or set up some fairy lights to light your room in a soft and gentle way. Not only does this tend to create a cozier atmosphere, the softer lights are less likely to disturb sleep patterns as much as harsh lighting (as we explored in Tip 4!).

Tip 7

Hang up some calming artwork opposite the bed, such as a painting of the ocean or an abstract piece which incorporates muted colours. Keep in mind that different colors can affect your mood, so try to make your choice wisely!

Tip 8

Invest in proper block-out curtains to hang from the top of the window to the floor. As you’ve already discovered in Tips 4 and 6, lighting in the bedroom is very important! Block out any unwanted light and also dampen sound with quality curtains (this can be particularly important if you live in a busy area where lights and sounds might interfere with your sleep throughout the night).

Tip 9

Set the intention to relax in your bedroom before you even go in there at night. Finish up any important conversations, make sure your house is as quiet as possible and don’t take any work tasks to bed with you! It might help to do a breathing technique before you go into your bedroom so you can enter in a calmer state of mind.

A breathing technique which can work well is the Breathing Waltz, where you inhale for the count of three, hold your breath for the count of three, then exhale for the count of three. Repeat a few times and then you can go into your bedroom!

Tip 10

Play music with a slow beat (about 60 beats per minute) in your bedroom to create a more relaxing atmosphere. Classical music and other types of slow music (without words) can work particularly well! Music has the potential to slow your heart rate and breathing, mirroring some of the signs that your body is getting ready to sleep, and therefore helping you relax more.

Tip 11

Declutter your room regularly. Once a week, set your timer for 20 minutes, put on some music and declutter the space. Fold any errant items of clothing, take unnecessary items out of the bedroom, donate anything you don’t need anymore, vacuum the floor and wipe down surfaces. Make sure you remove anything from the bedroom which might be creating stress, such as to-do lists or calendars, old photos, textbooks, or mirrors.

Let us know which tip is your favorite in the comments below!

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Rachael Kable is a passionate mindfulness mentor, blogger and host of her top-rated podcast, The Mindful Kind. When she's not writing or helping women create meaningful mindfulness practices, you'll find Rachael cuddling her fun-loving pooch, stretching out on her yoga mat or enjoying delicious coffee. Connect with Rachael at her online home, www.rachaelkable.com