According to a study, sleeping patterns across the world have deteriorated greatly among adults since the start of the pandemic. Other than the stress caused by remote working, financial and health concerns have contributed to poorer sleep as well.

Having enough quality sleep is crucial to ensuring productivity and mental wellness throughout the day. Besides altering your lifestyle, you can improve several aspects of your bedroom to ensure restful sleep.

1. Arrange your bed

Certain bed arrangements can actually lead to better sleep, according to a survey conducted by Sleep Junkie, a website that discusses the science of sleep.

Ideally, placing your bed in the centre of the main wall with little sunlight seeping through the windows can help you to get the most out of your slumber.

2. Remove distractions

Remove the television and your mobile devices from your room. They not only distract you from sleeping but strain your eyesight as well.

Electronic devices emit blue light through their screens, which signifies to your brain that it is daytime. As a result, you will struggle to sleep.

3. Optimise lighting

Turn off all electrical or artificial lighting before retiring for the night. If you have a computer or mobile phone in your room, try switching it to night light. This will greatly reduce the emission of blue light, which helps to soothe your eyes and ensure better sleep.

If you need to sleep with the lights on, try installing a table lamp or wall lamp with dim yellow light. Built-in lighting is also a good option as it is easier to manage while providing a sleeker interior.

4. Choose cooler colours

Cooler tones like blue, lavender, grey, silver and green are known to induce calm and soothing feelings. Experts claim that cool colours lower blood pressure and heart rate to help ensure a quality night’s sleep.

Avoid warm or bright colours like red, yellow and orange. According to a study by Minnesota State University, people in red rooms had higher rates of stress compared with those in green or white rooms.

In general, avoid dark colours even though they make it easier to sleep during the day.

5. Tidy up

Declutter your room at least once a week because mess can be a sleep disruptor.

Keep your room clean. The dust that collects on the furniture and fan can cause allergies that could keep you awake all night.

6. Use the right sheets

Given Malaysia’s humid weather, you should choose bed sheets that make you feel comfortable and cool.

While most people assume that sheets with higher thread counts are better, this is not necessarily true. A thread count of over 400 might trap body heat, which can be a problem for most Malaysians.

Choosing the right pillow is important, too. Pillows that are too firm might add tension to the back of your neck, while those that are too soft will fail to support your head.

Lastly, clean your mattress and wash your sheets at least once a fortnight.

7. Make it smell good

Aromatherapy using essential oils such as lavender and peppermint can relax the body and induce sleep, according to a study. The right fragrance can help to create a more conducive environment for a good night’s rest.

8. Cancel out noise

External noise can disrupt sleep which, over time, can affect your overall health.

If you prefer to fall asleep with some noise in the room, it might be a good idea to invest in a white noise machine, which is a device that generates calming sounds.

This article originally appeared on Recommend.my – Malaysia’s #1 Home Improvement Services Platform. Recommend.my offers a safer and more convenient way to hire the best home improvement and home maintenance professionals. From flooring to interior design to air-conditioner servicing, get access to thousands of the best local contractors and professionals at your fingertips.