Create your sleep sanctuary
A SLEEP sanctuary is a comfortable environment that promotes restful sleep for better health.
By optimising your sleep environment, not only will you wake up feeling more energised and refreshed, but you will begin to notice the physical and mental benefits that come naturally with adequate sleep.
When designing the perfect ambience, here are some tips to transform your bedroom into a sleep sanctuary, taking into consideration our five natural senses – sight, sound, smell, taste and touch.
Sight: Soft neutral and earthy colours are easy on the eye and blend harmoniously while deep, rich colours absorb light and put the mind at rest.
A sleep sanctuary should have minimal light exposure, which can be achieved by using thicker curtains or by wearing an eye mask to sleep.
Studies have also shown the blue light from electronics suppresses melatonin we need to sleep.
Keep televisions out of the bedroom and do not use phones, tablets and laptops an hour before bed.
Sound: Noise pollution, whether from outside or inside, can jostle you from a deep sleep.
Ambient white noise can reduce disturbing sounds, making it easier to sleep soundly.
Common household items such as fans and air purifiers are relatively inexpensive ways to generate white noise.
Another way to easily drown out noise is with earplugs.
Smell: Surrounding yourself with smells you love is not only pleasant but can also help you sleep better.
Research shows that using lavender oil decreases blood pressure, heart rate and skin temperature when sleeping.
Sprinkle a few drops of lavender oil on a tissue and place it under your pillow, or use an aromatherapy diffuser.
Taste: Having a warm drink before you sleep not only calms anxiety, it also promotes sleep.
Chamomile tea is legendary for inducing slumber.
The soothing effects may be due to the flavonoid apigenin that binds to benzodiazepine receptors in the brain.
The best time to drink this tea is about 30 minutes before bed.
Touch: Studies have found that a comfortable and supportive mattress is considered by many as the most important factor to a good night’s sleep.
A 100% natural latex mattress is not only good for the planet, its flexibility and bounce makes it a highly popular option as it provides excellent comfort and support for high-quality rest.
A good mattress supports the body at all points, leaving no gaps between the body and the mattress while keeping the spine in line.
Do not forget to choose a 100% natural latex pillow to support your neck and sleeping form.
You may also want to switch your sheets and blankets to a different type of fabric such as nano-silver fabric, which is not only comfortable but has antibacterial and antistatic protection.
Getha Sleep Therapy Centres are equipped with all your sleep needs from sleep accessories such as eye mask, neck pillow, essential oil to bedsheets, duvets, mattresses, bed frames and more.
Getha Sleep Therapy Centres are designed with a five senses section to guide you in creating the perfect sleep sanctuary.
With just a few simple tweaks, your bedroom will transform into a haven of restful nights.
■ For more information on Getha 100% natural latex mattresses, visit www.getha.com.my or drop by one of the 16 Getha Sleep Therapy Centres nationwide for a consultation customised to your needs.