Look through these seven design ideas that the pros used to make your guest bedroom welcoming and relaxing.

Have an Attic Bedroom Converted for Guests

As you know, attics are all about maximizing space – they’re tiny storage rooms that can be used as an extra sleeping area during family visits or house guests. If you’re feeling crafty, you can turn your attic into a spare bedroom – a simple block off the stairs and create another door for access.

You may also want to consider having electric sockets installed if it doesn’t already have them (if there are no windows in the room, it’s essential to make sure your guests will charge their phones and laptop, etc.)

Choose Stylish Mattress and Bedding

If you are redesigning your guest room, one of the first things you will need to decide is how you plan to dress the bed. The suitable sheets have a way of making even an average mattress look terrific. There is something about luxury sheets that exudes class and comfort before you even lay down to sleep. To buy, check reviews of the best mattresses to buy online. While most think of the designer as upscale sheets, they can also be had on the cheap, with many high-street brands now offering some nice sheets and bedding sets.

If you are redecorating a guest room, one thing you want to do is make it appear more significant than it is. One easy way to do this is by using designer pillowcases for your home’s pillows. They can be found in many materials, ranging from silky to satiny, and many come in a range of colors. Best of all, you can find them at your local department store or online.

Add Plenty of Lighting

Lighting is essential in a guest bedroom or any other bedroom. You want to adjust the lighting when you put on makeup, when you do your hair and when you read in bed at night before falling asleep. For most, the ceiling fan with lights will suffice, but others may want to add a reading lamp on the nightstand as well. A dimmer switch can help control the lighting, and it will make the room more inviting when you have guests over.

Declutter your room space

Before you start to decorate, as soon as your guests walk in, they want to feel welcome and comfortable by their surroundings. So declutter the space before creating a space that works for you.

TIP #1 – Get Rid of Unessential Furniture

Don’t move large pieces of furniture around the room just because it doesn’t look good in the corner. Instead, think about getting rid of parts you don’t need or want anymore. You can also take out all pieces and start from scratch by clearing everything off the floor and surfaces.

TIP #2 – Choose Clean Lines

Go for clean lines that are simple but elegant. If you feel your current furniture is in good shape, but you don’t love the pieces, think about repainting them in a fresh white or cream color. But if they need to be replaced, find simple furniture that won’t detract from your design scheme.

TIP #3 – Create a Cozy Space

If you’re going for a cozy feel in your guest bedroom, consider adding a plush area rug that ties the room together. This type of design accent will give your guests something to walk on and feel comfortable in, but it also adds wrinkles and creases which mimic comfort.

Use mounted lamps to highlight favorite decor pieces

Mounted lamps are excellent additions to any room but can be especially useful in a guest bedroom. Use them to focus attention on your favorite decorative items or areas of the room. Try mounting lights above charming paintings, or use them along the headboard wall to cast light onto bookcases filled with books and pretty knickknacks.

Guest bedrooms should be comfortable spaces for your guests to retreat to after a long day, so make sure you’ve got some lamps dispersed throughout the room so they can spin a light if they need it. And, of course, use dimmers to brighten or soften as needed.

Mounted lights upon a wall are a great way to bring more light into the room. Having a fixture above any furniture or art allows you to highlight it with focused light, making it a focal point in your design scheme.

Use mounted lamps as decorative pieces, but note that they can also be powerful illumination sources for those who require them.

Use bold wallpapers and art pieces to decorate your guest bedroom.

Guest bedrooms are left out in styling and decoration, but you can change that if you use bold wallpapers and art pieces. Think about mixing up patterns, such as floral with stripes or dots. This will create a dynamic impression for your guest.

Be sure to keep the rest of the room neutral so that the patterns stand out. If you are decorating with bold wallpapers or art pieces, you will want to use light colors for linens and furniture. For instance, if you are using floral wallpaper in your guest bedroom, go with white linens and furniture.

Guest bedrooms are not all about rest; they are also places where guests will stay when they visit you. So the guest bedroom must cater to your visitors’ needs for comfort and style.

As far as art pieces go, think about using unique pieces. You do not want to go out and get the first thing you see; instead, spend some time looking around for work that will fit into your guest bedroom’s color theme and overall design.

Make a statement using a gigantic mirror on an accent wall.

You can make the room feel like it belongs to no one and everyone by using a mirror as your accent wall. It will make the room feel open and airy, which is very inviting. Just make sure you hang it in a spot where your guests can see themselves before leaving the room. 

Decorating a guest bedroom can be challenging. You want the design to be unique but not personal because you anticipate guests from all different walks of life. With the tips above from the pros, you can make your guest bedroom super cool.

The post Decorating A Guest Bedroom: 7 Design Ideas To Steal From The Pros appeared first on Top Dreamer.

However, if you don’t like the way it currently looks, the thought of going into your bedroom might be less than appealing, which is exactly why you should spruce it up. Now, as we know that not everyone has the time nor resources to take on an entire redecorating project, we’ve got some quick interior fixes to help turn your bland bedroom into somewhere you actually want to be.

1. Hang up your artwork

If your bedroom walls are painted a neutral color, your space might seem plain. But rather than repainting your whole room (which takes time, planning and money), you could instead hang up some of your favourite pieces of art to fill the space. Decorating a bedroom with artwork is often overlooked — many homeowners think of the living room or hallway as perfect places, but doing so in the bedroom adds some personality.

While there aren’t any strict rules about how and where to hang your artwork, the experts at Soho Frames note that “hanging a frame incorrectly, or in the wrong place, can dramatically undermine their effect and even damage your property.” In terms of aesthetics, we recommend hanging your art above your bed as this tends to be the focal point of the room. You could put up just one piece or go all out with a gallery wall to fill up more space and add a variety of art to your bedroom. 

2. Incorporate a color scheme

Your bedroom might simply be lacking some color, or having a mismatched look. Incorporating a color scheme is a quick interior fix that will brighten your space and, when done correctly, looks appealing. There are three basic schemes to consider: complementary, analogous and triad. For an energetic yet balanced space, a complementary scheme is best. Take a look at the color wheel and combine two shades that sit opposite each other, such as blue and orange, or pink and green, for example. We recommend blending these with a neutral color, like light gray. An analogous theme is where you pick two colors adjacent to each other on the wheel, such as red and red-violet, or green and green-yellow (think chartreuse), for a calming effect. While a triad palette features three tones that are evenly spaced around the wheel, like purple, green and orange. 

With so many color combinations to work with, it’s so easy to create a bedroom that’s unique. What’s more, your chosen scheme can fit every decor element, including art, bedding and even your furniture. For example, your bedding can have one of the shades in your palette and your cushions can provide an accent of the others.

3. Buy some houseplants

Following the resurgence of maximalism, indoor plants have become a top interior trend, and it’s no surprise since greenery can always liven up a room. They add a much-needed boost of life to a dull space, as well as contrast and natural appeal. The best thing, though? Plants help to purify the air around you, ensuring you’re breathing the freshest oxygen possible. The color green is also proven to make us feel safe and content, and can even boost our mood, so the more plants in the bedroom, the better.

There’s a wide variety to pick from, including vibrant ones like snake plants, spider plants, English ivy, Areca palms and aloe vera. You could even match the plant pots to your color scheme to tie everything together. But if you’re worried about caring for your green friends, these beginner plants are perfect, like succulents and cacti, dracaena species and lucky bamboo. Add a few of these to your bedroom and your space will immediately look more fascinating.

4. Update the lighting

Another quick interior update is new lighting. Even if you change nothing else about your space, this will improve your bedroom’s look straight away. So, if it currently feels a bit dull, you’ve got three main options: either switching up the ceiling fixture and adjusting how light appears in the room, changing the lampshade, or adding some freestanding lighting. You might even want to change all of these.

Firstly though, you need to consider the type of light you’d like. Ambient, accent and task styles are preferable for the bedroom. You’ll also want to match these to the size of the room and its aesthetic. Wall-hung lights are best for a small room instead of table lamps, while a large freestanding lamp is ideal for a bigger bedroom — otherwise your lights might be too overwhelming. Stainless steel or chrome designs suit a contemporary bedroom, while black and brass options look sleek in a modern space.

5. Add a rug

The bedroom floor tends to be forgotten about when decorating a room, and this might be why your space looks bland. Adding a rug will give it the flair it needs to be a warm, comforting place to chill and sleep in. Even if your interior style is modern and minimalist, a rug can fit right in. It’s simply the final touch!

There are multiple places you can position one in your bedroom (although this depends on its size), including at the foot of the bed, underneath it, at the side, or to accentuate other pieces of furniture. The style of rug you choose is entirely unique to your preference and style. It might be a bold patterned one to spruce up your neutral bedroom, one that perfectly fits your color scheme, or something a little cosier for your feet to sink into when you get up in the morning.

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Here are some of the different types of wardrobes for your bedroom available in the market.

Hinged Wardrobes

Most of the wardrobes in existence have hinged doors. While these closets are affordable and available in different styles and sizes, they inconvenience people who live in tiny bedrooms. This is because you need to leave adequate space to open the door when accessing your belongings.

Sliding Wardrobes

Sliding wardrobes consist of two or more glass panels (or other materials) cascading over each other. To access your clothes, you slide these panels over each other, hence the name. 

The most significant advantages of sliding wardrobes are their stylishness and optimizing space. First, most sliding panels are made of glass, a material renowned for its elegance that creates an illusion of space. Second, they maximize space since they don’t need additional room when opening or closing the door.

Additionally, sliding doors are highly customizable. You can choose the type of finish that goes on the panels, for example, lacquered glass, frosted glass, tinted mirrors, veneers, and so on.

Mirrored Wardrobes

Like glass, mirrors excel at creating an illusion of space. It can make a small bedroom appear less cramped. This is due to its inherent reflective qualities. 

Furthermore, mirrors are beautiful to look at. You can use the mirrored walls of your closet to check if the outfit you have selected matches the occasion. 

On the downside, large mirrors increase the overall cost of the wardrobe. Mirrors also need regular cleaning to ensure that they remain in pristine condition. Also, the fragile nature of mirrors makes this a risky investment for a family with kids. 

Walk-in Wardrobes

If you have the money and a spacious bedroom, installing a custom walk-in wardrobe would be best. As the name suggests, such closets are big enough that you move around freely as you admire your collection of clothes, footwear, and accessories. Most designers like fitting a dressing table at the center of the wardrobe.

Despite its expensiveness, a walk-in wardrobe guarantees adequate and sometimes surplus storage space. It also has endless customization options. For instance, you could use a variety of finishes on the walls – one could have glass, and the other could have wood. You also choose the number of shelves, drawers, and hanging spaces you want. 

An additional benefit of custom-made wardrobes is that they are long-lasting. This is because you choose the material that is used in its construction. You can also supervise the installation process yourself to ensure that it meets the highest standards. 

Wrapping Up

These are the most popular types of wardrobes that can help you keep your bedroom neat and organised while looking sleek and stylish. Depending on your room size and living situation, you can choose between portable, permanent, expensive or affordable closets which range in style, customization, and functionality. Even if you have a lower budget, you can still install a modern and attractive wardrobe without breaking the bank!

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Choose Furniture Type

There are many different types of furniture available depending on the design, the materials used, and the specific features each piece has. Some are designed to be purely functional while others have more decorative aspects. It’s important to look at different websites and online catalogs like the furniture range at homes direct 365 where you can see different styles of furniture. Before you start shopping for your bedroom furniture, determine what kind of bedroom style you currently have or want to have so that you can choose pieces that fit in with the overall look of the room. Not everyone can sleep in an industrial-styled bedroom, and definitely, not everyone can enjoy a Victorian-inspired interior for their bedroom design. 

Decide on Furniture Layout

Before you can decide what type of furniture to add to your bedroom, you need to determine how much space you have and where it is best used. It is important to know what kind of layout will provide a more functional and comfortable bedroom for yourself or guests. You don’t want to overcrowd your bedroom with furniture, but it is also important not to have too much space.

Evaluate the Benefits of Each Furniture Piece

Before you purchase any type of bedroom furniture, consider all of the benefits it can provide. Think about what purpose each piece will serve to determine if it is something you really need or a piece of furniture you may never use. There are many different types of furniture pieces to incorporate in your bedroom so it’s important to choose pieces that will be used for their intended purpose and not just put in the corner because they have no other place to go.

What Is Your Price Range?

The price range of each type of bedroom furniture varies widely depending on its size, quality, materials used, and specific function. If your budget is limited, you can find many pieces that would still fit well into any bedroom design. When choosing new furniture for your bedroom, take some time to research prices before purchasing anything so that you know if the price you see is reasonable and affordable given what it is offering.

Color-Scheme

The color scheme of your bedroom furniture can either blend in or stand out. If you want your bedroom look to be minimalistic, choose furniture that is the same color so it doesn’t detract from the overall design. On the other hand, if you want to use different colors of wood or fabrics for a bolder look, consider matching these elements with your walls instead.

Comfort

Everyone enjoys a comfortable night’s sleep. When purchasing bedroom furniture, your priority should be to choose pieces that will provide the best comfort possible for you or any guests staying overnight. You can evaluate this based on specific features of each piece such as the mattress and softness of pillows for your bed, the height and cushioning of chairs and couches, etc. When it comes to comfort, you start from the bed and mattress. Make sure you choose a quality mattress that suits your sleeping needs and you will wake up refreshed every day.

After the bed frame, think about other furniture pieces such as desks, cabinets, or dressers. Choosing those with drawers for storage is quite practical as it allows you to keep your bedroom tidy and organized. At this point, consider other functions such as shelving and choose one which best fits your space and decor preferences whether it’s open or closed. When it comes to storing things in your room, remember the old saying “a place for everything and everything should be kept in its place”.

Choosing what type of bedroom furniture to purchase is more than just picking something with good looks, it’s an important decision that should not be taken lightly. It affects both your comfort and how guests will perceive the room as a whole – remember, first impressions are very important! Take some time before shopping to determine what style you want, where each piece will go, and how big of a budget you have. If you consider all of this before you shop, it will be easy to find just what you were looking for and give your bedroom that comfy look and feel everyone is looking for!

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As humans, our bodies experience natural temperature changes during the night and day. This cycle includes a peak in the early evening, followed by a steady cool-down that lasts until you wake up in the morning. As your body gradually loses heat, your mattress and bedding may take in heat and hold excessive warmth. All of this can harm the quality and duration of your sleep.

In the market there exist different strategies for maintaining a comfortable sleeping temperature like using a bedside fan or breathable sheets or wearing a few items to bed. For most people, the best solution for sleeping cool is to choose a mattress that has consistent temperature neutrality. You will find that some beds are breathable and cool because of how their material is made while others are equipped with specific cooling and heating features. 

Our three best cooling mattress here are outlined below. Each selection we made is based on feedback given by verified mattress owners and our research. Additionally, we will further share how to use a cooling mattress to sleep better and talk about strategies you can use to keep your bed cool.

Eight Sleep Pod

First, on the list we have the Eight Sleep Pod, this is an all-inclusive innovative product made completely from foam that gives one of the most modern temperatures regulating technologies.

The Pod’s cover is clothed with body sensors and links to a reservoir of water that has a network of very thin plastic tubes. You can change the bed’s temperature from anywhere between 55 and 115 degrees Fahrenheit. The Pod is designed to heat and cool all sides of the bed by bringing the water in the reservoir to a specific temperature and then channeling it to the cover. 

To adjust the temperature you can use the Eight Sleep app. This application is compatible with any smartphone or tablet device. You also have the option to use the app to track sleep data points, like sleep cycle breakdowns, wakeup times, and your heart rate. The app also has thermal smart and white noise functionalities. The mattress itself is designed to reduce pressure points and also provide support to the spine because it’s made with comfortable layers of polyfoam and memory foam over a dense polyfoam base. 

Layla 

Next in line we’ve picked Layla. In this day and age, this is one of the best cooling memory foam mattresses on the market. In essence, Layla is a flippable bed. One sleep surface has a medium soft feel while the other surface is really firm (7.5). These surfaces feature memory foam with copper. These materials can absorb less heat from your body and that way too much warmth is resisted. As a result, mattresses produced by Layla are a lot cooler compared to its competitors. 

Each mattress surface is made to suit different types of sleepers. For instance, the medium-soft side can support the spine and lighten the load on pressure points very well. Side sleepers on the other hand get a lot of padding for their shoulders and hips, which helps to make sure your spine is aligned. 

Stomach sleepers and back sleepers who have a lighter body weight may also find this surface supportive because of its deep contouring feature.

Individuals who weigh about 130 pounds will probably favor the firmer side due to its strong support base. This is especially true for back and stomach sleepers who are heavy because they usually sink too much on softer beds. 

Muse Mattress

Memory foam mattresses have received a poor reputation for their ability to absorb and trap body heat, causing sleepers to be too warm. In this case, the Muse Mattress is an exception. This is because the mattress is made from a phase-change material.

This is an innovative fabric made to release body heat and keep you at a comfortable temperature regardless of how hot it is.  

Even more than this, this mattress also has materials that allow you to sleep in a really cooling way. It’s made from open-cell polyfoam and gel-infused memory foam.

The muse mattress is made up of three firmness levels for the bed. 1. Medium 2. Medium-firm 3.  firm. All levels correspond to various materials and the level of comfort differs in these transitional layers. 

In Closing

These are just some of the strategies you can use with a cooling mattress to get yourself quality sleep. The options we have listed above are there to open your eyes to what’s already out there. So if you’re going to choose, we’re here to help you choose wisely. You can also visit https://mattressive.com/ for more info.

The post How to Use a Cooling Mattress for Better Sleep appeared first on Top Dreamer.

If you feel unhappy or stressed out in your bedroom, then this could impact the quality of sleep that you enjoy. Poor sleep can cause all kinds of problems, both in terms of your health and your mood, so it is essential that you create a space for yourself that you can enjoy.

The following advice will help you to decorate your bedroom in a way that encourages feelings of peace and calm. This is turn should contribute to better sleep, which can help you to feel your best during each day.

Opt for a Subtle Color Scheme

When you are trying to get to sleep at night, the last thing you want is to be distracted. These distractions can come from many different sources and can keep you awake longer than you would like.

If your walls are decorated with a vibrant color scheme, then this could easily be distracting when you are trying to get to sleep. If this is the case, then you may wish to change the color of your walls to a more subtle choice.

Put Mirrors on the Walls

Including mirrors in your bedroom decorating plan is a wonderful way to make the room feel bigger than it is. This can also help to light up a room. Both benefits can make the area feel comfortable and cozy and help to ensure that you always experience contentment in this room.

Hanging a full length mirror on the wall is a great way to embrace this idea while also avoiding taking up any floor space. This is a simple DIY job that you will definitely be able to learn to do yourself.

Embrace Minimalism

When you are decorating your bedroom, try to remember that this is primarily a space for sleeping. It can be easy to get carried away and to want to create an exciting and interesting area to enjoy. Although this can be fun during the daytime hours, it will not be as appealing when you are trying to get to sleep. 

A simple and soothing minimalist approach to the actual decoration of the room is an easy way to ensure it feels like a calm space. 

This idea of minimalism also applies to the objects and items that you keep in your bedroom. Having too many items on display can be very distracting to the mind. They can provoke memories and other feelings, which you might not want to think about late at night.

Appreciate the Space

Once you have decorated your bedroom in a way that you love, be sure to congratulate yourself on this effort. Take some time to truly appreciate the space that you have created. 

If you have loved every minute of this process, then you may be tempted to continue and make additional changes to the room. Although this can be fun, it can lead you on a seemingly never-ending DIY journey. Knowing when your vision is complete is essential, so be sure to recognize this. 

Try to enjoy your existing bedroom for a few years at least before you begin to think about upgrading and redecorating again. 

The post Top Tips for Decorating Your Bedroom appeared first on Top Dreamer.

British colonial 

This year has seen a wide range of styles some old, some new but most with elements of both. It’s great when a few amazing styles mix up to create something exciting and unique. If you’re a plant fan and love it when nature comes inside the house, then this trend is for you.

Interiors are characterized by grand entrance halls, polished wood floors, simplified paint and wallpaper palettes. Make sure you feature lots of plants to bring nature in, the green also enhances the wood and natural tones beautifully. If you like a style part made in Britain and part from further shores then look no further.

Blue hues

Quiet paint colours will always be a top pick for bedrooms, but increasingly, designers say lighter hues are packing an unexpected punch through faux finishes, special sheens, and decorative wall treatments. Individuals are wanting a holiday experience in their décor so they want details that evoke an experience such as a dusty blue painted texture on the bedroom walls.

Rocking the rattan!

Traditional materials with a modern twist feature heavily for 2021 and items made of wicker and rattan that were huge in the ‘90s are back with a bang! 

Texture on texture

Nubby bouclé, smooth velvet, and other plush fabrics are showing up on bedside benches, accent chairs, and even headboards or bed frames. Using more than one texture is the way to go to make an impact.

Bedding itself is looking cosier too with soft fabrics featuring texture and paired with organic woven fabrics. 

Earth tones

Over the past year beiges, browns and rust hues have taken over in textiles and many homeowners are using them as focal points like sofas and headboards specifically.

Light up the room!

So long, lamps apparently! They’re no longer just functional and wall lamps are set to make a comeback this year along with chandeliers. 

Bring out the paper!

With painted murals taking off and the explosion of temporary wallpaper options in the market, bedrooms are about to be revived with wallpaper rather than painted walls once more. From whimsical print-on-print combos in a children’s room to a statement-making motif on an adult space’s ceiling or area rug, pattern can be put in both expected and unexpected places, as long as there’s some common theme in colour so everything hangs together. Floral wallpaper is back with the emphasis on the bigger the better too. Beds can be great for making a statement and there are lots of choices available to be the centrepiece.

Whatever your style choices why not have fun and make your bedroom be your pride and joy.

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The inability to concentrate due to mess and clutter can increase feelings of stress and anxiety in the room that is most important for relaxation and sleep – your bedroom.

How can you reduce clutter in your bedroom to improve sleep?

Fix your routine:

Often, your bedroom become gradually more and more untidy on a daily basis. If you can amend your daily routine and find five to ten minutes a day to put away any clothes lying about, take the dishes and glasses back to the kitchen and clear away any dust, this will dramatically reduce the build-up of clutter.

Improve storage:

Something that can lead to clutter building up quickly is a lack of storage. A great way to increase the storage space in your room is by fitting over-bed wardrobes. These will offer more areas to keep things housed in a tidy manner, while making the most of wall space rather than having your valuable floorspace invaded.

Under bed storage:

Opting for a bed with storage built in underneath is a great way to utilise more space in your bedroom. These areas are great for storing things like bed linen, ensuing it is always on hand when you want to freshen the sheets.

Devices:

It’s been proven that having multiple devices in your bedroom can affect your ability to drift off, as well as the quality of sleep. Try to remove as many devices from your bedroom as possible. You can do this by leaving them outside of your room to charge. You can also put all your devices into a bedside drawer. This is a good initial step you can take in your search for a better night’s sleep.

Artwork and pictures:

Artwork can be a great way to reduce stress, however, it can also have the opposite effect.

Having images with an intense look can subconsciously stimulate your brain while it is trying to calm down for the night. Instead, include artwork into your bedroom that is calming and relaxing. Make sure not to have any artwork hanging over your head at night, as this can also play on your mind during the late hours.

By following these simple steps to declutter and re-zen your bedroom, you should hopefully start to feel the stress lifting from your shoulders and finding an improved ability to focus, as well as making it easier to drift off to sleep.

The post How to organise your bedroom for better sleep and reduced stress appeared first on Top Dreamer.

It was even discovered that insufficient or interrupted sleep increases the likelihood of health problems like diabetes, depression, heart disease, stroke, hypertension or other chronic diseases. 

This discovery was confirmed by another research from Northwestern University. It also reveals evidence that sleep deprivation can cause diabetes, cardiovascular disease and obesity. Several other studies report that lack of sleep affects decision-making, motor skills, poor stress management, as well as memory and concentration issues. 

Another person’s sleep issues can severely impact your safety and health. As per the National Highway Traffic Safety Administration department, drivers with insufficient sleep are liable for 1,500+ deaths and minimal 100,000 car accidents are caused every year. 

Understand sleep science

Basically, the human body is programmed to a specific sleep and wake patterns dictated by circadian rhythms. When these circadian rhythms get disturbed due to international travel, shift work, and time zone changes, people suffer from insomnia. Light and darkness affects circadian rhythm heavily. The stable and consistent the rhythm is the better, as per doctors. 

As it gets dark, your body starts to produce Melatonin. This hormone makes you feel tired and prepares the body for sleep. When your body gets exposed to light, the body starts releasing Serotonin. This hormone wakes you in the morning and gives an energetic kick-start for the day. Thus, you stay awake all day and the rhythm cycle starts again. 

Culprits of sleepless nights – Mattress 

Anxiety, stress, illness, medication, and chronic pain are blamed for contributing sleepless nights. These are legitimate reasons for lack of goodnight rest but one factor, which gets overlooked even in research study is – the mattress itself!

You get lots of advice on how to enhance your sleep. It includes going to bed early, reducing intake of caffeine, exercise, eating healthy, avoiding electronics and screen watching a couple of hours prior to going to sleep, and creating a cool bedroom environment. 

Obviously, all these small things make a huge difference but even remember to check your mattress to identify how much your ability to enjoy good sleep is compromised. 

Does mattress really matter?

The feelings of tossing, turning, sleepless night and exhausted morning are known but many are still unaware that sleeping on the correct mattress helps to reduce these issues. It even reminds you what it feels like when rested. 

A 4-year research was conducted on 126 subjects to find out how mattresses with different support levels affected sleep, daytime functioning, and pain. This is claimed to be the largest study regarding the effect of mattress on pain-free sleeper’s health, which was stretched across for 16,000 nights.

Few studies have been conducted with respect to mattress impact on sleep and pain. The ones done are on a small number of people and mattresses. Small sample sizes have chosen ‘medium-firm’ as the best sleep mattress. Error in this result is two-fold. 

1. No recognized definition for ‘What medium firm mattress feels like?’ For e.g. A 230-pound person will label a mattress as soft and this same mattress may be defined as firm by a 125-pound person. 
2. Some participants slept well on other mattresses [firm or soft] soundly. Should they try sleeping on medium-firm even if they slept well on a firm or soft chirofam mattress?

There are studies with small university students as subjects. Group of university students were said to be a poor choice because they are often sleep deprived. Given a chance, the group can sleep anywhere sitting in their classroom or even lying on the floor. 

The largest mattress study conducted was with 128 subjects using 7 varieties of different firmness and spending nights for 4 weeks on each mattress [4 weeks] was evaluated for 16,000 + nights. It was clear that small differences related to mattress support correlates with change in sleep and pain. This proves that the mattress does matter. Another powerful conclusion about this study is ‘We may never be able to decide, which mattress is best, when we wake up.’

What happens to your body while sleeping?

People select poor mattresses because they are unaware about sleep science. What happens in your body while sleeping? People pass through the sleep cycle phase every night. REM or rapid eye movement is a stage, where you dream. 

Actually, your eyes move but skeletal muscles supporting your back relax but spinal support is lost. Therefore, a mattress, which felt supportive when you were wide-awake with active muscles can perform differently in REM sleep. It means you can actually feel the difference in mattresses, when you are catching some sleep.

Scientific reasons to enjoy good night sleep

Breathing, eating, exercising, and sleeping are necessities that humans require to sustain healthy existence. Humans are the only living beings that delay sleep willingly. Obviously, people lead a busy life multi-tasking. Unfortunately, they will not be able to deal with loads of tasks, if they compromise their sleep at night. 

Science and doctors recommend 7 to 9 hours quality sleep for the majority of healthy adults. Some scientific studies have proven how good night sleep can affect your life.

Good night sleep helps to –

Enhance your academics

Research regarding sleep quality was performed on 621 students at Ghent University & KU Leuven. According to study results, students increasing their sleep hours or got good night sleep performed well in their exams [their scores increased]. 

Boost your creativity

Researches at Boston College and Harvard University reported that people strengthen emotional components related to memory in their sleep. This can help to spur creative processes. It means before getting on board with a creative project, revitalize yourself with good night rest. The chances your next project can be a breakthrough increases. Discover your potential!

Increase your memory

Sleep helps to improve memory was found in 2014’s research study. Your mind functions great after a good night’s sleep. While you sleep, mind allows you to recap and review your learnings, so as to retain this information for future use. Therefore whether you wish to remember or memorize for an exam make sure to sleep sufficiently. 

Mind clarity

In 2013, the National Health Institute released a study report that sufficient sleep at night allows the brain to flush away toxins. Studies have connected such toxins with neurodegenerative disorders like Alzheimer’s disease. The toxins disappeared quickly when asleep rather than when wide-awake. It suggests that toxins get eliminated during the sleep cycle. 

Better health

In WebMD there is a detailed study, where sleep was tested by monitoring participants’ sleep habits and exposing them to cold viruses. People who enjoyed sleep for not more than 7 hours were 3 times at risk to get sick in comparison to those who slept for minimal 8 hours. 

Another research revealed that extended absence risk was due to employee sickness caused because of insufficient sleep [less than 6 hours]. The findings also supported early morning awakenings, insomnia-related symptoms, use of sleeping pills, and feeling more exhausted. 

Alleviates depression risk

Countless research studies discovered significant links between sleep deprivation and major depression risk. The results showed that six or less hours of sleep at night escalates risk of depression and that can cause sleep disorder among youths. 

As per Cognitive therapy & research study of 2014, besides duration the time schedule is also linked with positive and negative thoughts. It reveals that high level of RNT [Repetitive Negative Thinking] is connected with decrease in sleep duration means less sleep makes you focus more on negativity.

Enhanced athletic abilities

A study was planned in November 2014 with a question, ‘If athletes get more sleep than their competitors, will it give them an edge?’ research started with the Cardinals men’s basketball team. 

The player’s normal schedules of night sleep were tracked. Their athletic performance was also monitored. The players were advised to sleep as much as they could every night. With extra sleep time, players enhanced their overall performance.

Slows-down ageing process

Sleep deprivation roots puffy eyes, dark circles and increases in cortisol. This stress hormone ultimately damages skin collagen responsible for skin elasticity and smoothness. Sleep is the best way to avoid this from occurring. 

Science says that during REM sleep, growth hormones get released. This increases muscle mass, strengthens bones, and thickens skin as you age and promotes overall growth when you are young. Collagen is a protein, which keeps skin looking young and its formation depends on many biochemical processes, which occur during REM sleep.

Extends life expectancy

Penn State Study reported that people suffering from lack of sleep die younger in comparison. A student’s life has limitations to their total sleep schedule, which is not always possible. Therefore, the best solution is to shut the TV, close social media, or stop working on the computer a couple of hours before sleep time. An extra sleep hour can make a huge difference!

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It’s not surprising that many of us are struggling with our sleep hygiene following the year that was 2020. There is a lot on our minds and so many societal shifts that continue to keep us distracted in the evening. The good news is that you have control over your sleep hygiene and there is a lot you can be doing to improve how you sleep. Here are 10 habits to adopt in 2021 for better sleep and restoration.

Optimal Bedroom Furniture

You wouldn’t think this has such a heavy influence on your sleep, but without a quality bedside table next to your bed you will be getting up and down from your bed to get or stow your belongings too often. It also allows your lamp, alarm, novel and oils to be closer and more effective.

Explore Essential Oils

There is a huge hype surrounding essential oils for sleep and that’s because they have been proven to assist with sleep and other special needs. Lavender, juniper, frankincense and many other smells actually elicit a relaxation response that makes you more susceptible to sleep. You can use these oils through an oil burner or a diffuser, or you may even like to use them as a spray on your pillow and bedding.

Read Before Bed

Reading before bed is a fantastic sleep hygiene habit, and exactly what your mind and eyes need after a day of staring at a device. Try and read something that isn’t too controversial or likely to get your blood pumping before bed, as you want this read to set the scene for more wind-down.

The Right Lighting

Bright or fluorescent lighting can be quite offensive to your eyes and body and you want to be doing the best you can to remove or mute that lighting. Lamps can be a great way to control your lighting as they come with shades and you can select the bulb, but you may even choose to use a salt lamp or night light after a certain hour to get you in the mood for sleep.

No Bluelight

Even if you are doing something relaxing on your phone, the Blue light is still working against you. We now know quite a lot about Blue light and how it can send the wrong signals to our eyes and brain, which is why optical brands have released glasses that actually block Blue light altogether. You can use these glasses or choose to have a mobile phone curfew so you are not exposing yourself to this lighting.

Do Not Disturb

Whether you need to turn this setting on your phone or make a mental note in your mind and to your friends or family – this is essential. Being uncontactable is a truly freeing feeling and one that we should be applying more regularly than just the evening. If you can’t trust yourself to stay off your newsfeed, place your phone in a drawer or in another room to eliminate the temptation.

Invest In Better Bedding

You don’t have to be sleeping in Ralph Lauren to get a good nights sleep, but you should be investing in quality bedding that is made from the right materials that will provide you with comfort. Cotton and a high thread count is a great place to start, as they are breathable but also provide you with the foundation you need for a quality and restful sleep.

Curtains And Blinds

Now that we have covered artificial lighting, you want to be looking at your natural light. Curtains and blinds are great at filtering and controlling the amount of light that streams into your room, especially if this is contributing to a poor night’s sleep with street lights, car lights and sunrise. Blockout curtains are a very effective line of defence, but there are other options if you don’t want something so severe.

Routine

Having a routine is a great way to establish better sleep hygiene, as you are putting yourself to bed at the same time each night and slowly fostering a new routine. Sometimes life can get a little unpredictable so give yourself a range so that you can still get to bed within the window and finish up what you need to at night. Remember, if you get into bed at that time and are not feeling sleepy, read your book to start that process.

Meditation

We have specifically left this habit last as it is a hard one for everyone to do. Not all of us have seen the benefits to meditation, and while it is fantastic to get some quiet… there are just so many thoughts running through our heads to fully unwind. Commit to 10 minutes of quiet reflection in the evening and see how that contributes to your sleep quality.

There are more than a few habits here to get you started on a path to better sleep, so slowly make your way through the list and see which ones have a significant impact on your sleep.

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