Picture this: Your CPAP machine is placed perfectly on your nightstand. It’s time for your nighttime routine, and your bedroom should be your peaceful space to unwind and relax after a long day. But are you not sure where exactly to begin your bedroom oasis transformation?
We’re here to give you some tips on how to turn your bedroom into your dream space.
When it comes to getting a good night’s sleep, the lighting in your bedroom, or the lack thereof, is important. Let’s face it—outdoor light can be a problem if it seeps through your bedroom windows. If your outdoor lighting is the issue keeping you up at night, landscape lighting that you can control through a smartphone app might be your new best friend. Dimmer switches in the bedroom are also a win because they can help you wind down or wake up slowly. Do you need some kind of room lighting? To avoid unnecessary disturbances, motion-detecting nightlights are a great option. If you have an alarm clock, we recommend turning it to the lowest dim setting to keep the bright light from waking you up. Our last lighting tip? Curtains. Add thick, heavy curtains to your bedroom windows to keep the light out. Want to sleep in? Check out blackout curtains and shades to keep the morning sun from waking you up before your alarm goes off.
We’re almost all connected these days, but being so attached to electronics is not going to help us fall asleep. Turn off the television, laptop computer, tablet, or mobile phone before drifting off to dreamland. Electronics with their glow of blue lights disrupt our circadian rhythm and suppress the release of melatonin, which is what helps our bodies fall asleep. Try setting a time before bed where you limit the number of screens present in your bedroom space.
Set Your Thermostat
At night, set your thermostat between 65 and 72 degrees Fahrenheit. Our body temperature drops while we’re sleeping, so it’s better to keep your space somewhat cool during slumber but not too cold. Regular and electric blankets are good for when it gets really frigid outside. When it gets chilly, try using a thick comforter instead of turning up the thermostat.
Design and Scents
In your bedroom, muted colors and soft lines help your mind to relax and unwind after a long day. Sweet-smelling candles or incense will tap into your senses (but be sure to extinguish the fire before falling asleep). Lavender, chamomile, vanilla, and jasmine are all very relaxing scents. Plug an oil diffuser into the wall or spray your favorite scents on to your pillow. Aromatherapy is a great option if you want to relax with your favorite scent before falling asleep. An added bonus? If you’re feeling congested, we have aromatherapy options to help clear your sinuses so you wake up feeling your very best!
Relaxing music is a nice way to unwind after a hectic day. Try some classical, easy-listening, new age, or jazz music to soothe your mind. Nature sounds can connect you with the great outdoors inside your bedroom oasis. The sound of rain, crashing waves, or a fall breeze through a sound machine or a smartphone app are both comforting and the perfect sounds to relax to.
There is no one-size-fits-all solution when it comes to falling asleep and most importantly, staying asleep. With your CPAP therapy in tow, developing a consistent nighttime routine in your relaxing bedroom space sets you up for success.
Penny Willmert is an occupational therapist who works at a retirement center in Florida. She’s an avid gardener and loves to practice yoga and relaxation techniques in the serenity of her garden.