We spend approximately one-third of our lives sleeping. For the average person, this equates to around 26 years spent asleep; that\u2019s 9490 days or 227,760 hours. We also spend a whopping seven years trying to fall asleep (much more if you suffer from insomnia). In total, that\u2019s a staggering 33 years spent either asleep or trying to sleep. Given these figures, it\u2019s clear to see how important the biological function of sleep is to our wellbeing, Maybe it’s time for a bedroom detox.<\/p>\n
Sleep is essential for many vital and significant functions, including cellular growth and repair, development, energy conservation, clearance of toxins from the brain and body, cognition, balanced hormones, modulation of immune response and your psychological state. It\u2019s no surprise then that the quality of your sleep is key in maintaining optimal health. The good news? One of the easiest ways you can dramatically improve your sleep quality is by creating a clean, grounding bedroom environment conducive to rest.<\/p>\n
Why is the bedroom space important for quality sleep?<\/strong><\/p>\n According to Australia\u2019s leading sleep expert, Olivia Arezzolo, the bedroom can make or break your sleep. \u201cStarting with your mattress and bedding, if it\u2019s not suited to you, it\u2019s going to be hard to get a quality night\u2019s sleep. Second, if your bedroom is cluttered and filled with tech, these distractions will impose stress on your precious sleep,\u201d she says.<\/p>\n Naturopath Anna Mitsios agrees that keeping your bedroom clear, uncluttered and free of any electronic devices is beneficial for falling asleep more easily. \u201cIt\u2019s important the quality of your air is clean and free of any electromagnetic fields or blue light,\u201d she says. \u201cKeep your room temperature slightly cool to stimulate melatonin (the sleep hormone) production.\u201d<\/p>\n All the elements of your bedroom can influence your physical and psychological experience when you are in the space, so curating it accordingly is a powerful tool for sleep support.<\/p>\n Detox your space<\/strong><\/p>\n If this is the first time you\u2019ve considered the concept of a bedroom detox, be prepared to do a large overhaul. However, even once you\u2019ve created your ideal Zen den, it\u2019s important to keep on top of it. \u201cJust like you would do a regular check on your car, I suggest doing a monthly check on your bedroom to make sure it\u2019s sleep supportive, not sleep sabotaging,\u201d advises Olivia. Air<\/strong><\/p>\n Olivia: Interestingly, melatonin, the hormone that makes you sleepy, is only produced when the body is below a certain temperature, so proper air ventilation, a fan or air con are key. Sheets and bedding<\/strong><\/p>\n Olivia: When it comes to sheets, organic bamboo fabric is preferable \u2014 it\u2019s breathable, temperature-regulating, hypoallergenic and feels silky on the skin!<\/p>\n Anna: Look for natural fibres such as cotton or bamboo. Try to find out about the manufacturing process of the sheets to ensure they are hypoallergenic and retain cooling properties.<\/p>\n Mattress<\/strong><\/p>\n Olivia:<\/strong> There\u2019s no one-size-fits-all approach to a mattress, so finding one that suits your individual needs is essential. Consider factors such as your sleeping profile (front, back or side), body size and desired firmness.<\/p>\n While honouring the point above, I can advise, in general, what works best for each sleeping position. Stomach and back sleepers typically sleep best on a medium-to-firm mattress, as this prevents it \u201csagging in\u201d too much. Because back and stomach sleepers have additional contact points with the mattress, there is not too much pressure on any one area so they can benefit from a firmer mattress.<\/p>\n Side sleepers, on the other hand, are usually most suited to a softer mattress, as fewer contact points with the mattress places additional pressure on their engaged body parts, such as the shoulder. If this is too firm, it can cause discomfort.<\/p>\n Typically, those with a heavier frame need a firmer mattress, as this provides greater \u201cpush back\u201d and responsiveness from the mattress. A softer mattress risks \u201csinking\u201d, which can lead to overheating.<\/p>\n Anna:<\/strong> Opt for mattresses made up of at least 95 per cent organic materials, such as organic wool and cotton. In addition, I recommend searching for one that has been made ethically with sustainably sourced materials. Ensure you have checked that no flame-retardant chemicals have been used in the mattress \u2014 this can include materials such as polyurethane foam, polyethylene foam and the ever-popular memory foam. These are likely to emit volatile organic compounds (VOCs), which can be harmful to your health, as well as being linked to respiratory irritation and nervous system harm.<\/p>\n Plants<\/strong><\/p>\n Olivia: Lavender! It activates the parasympathetic nervous system, helping you relax. Lighting<\/strong><\/p>\n Olivia: Blue light-free lights for evening use are critical for melatonin production, and blackout blinds remove external light when you are sleeping. I also like to use a sunrise alarm lamp that mimics natural sunlight at a specific time.<\/p>\n Anna: Choose heavy curtains and switch off any lamps or lights to ensure your melatonin levels are kept balanced. I opt for Himalayan salt lamps as a gentle evening lighting alternative.<\/p>\n Cleaning products<\/strong><\/p>\n Olivia: Opt for non-toxic, organic, paraben-free and artificial ingredient-free cleaning products. If you can eat it, it\u2019s okay to put on your surfaces or bedding, otherwise steer clear as toxic products laden with chemicals can cause inflammation and irritation. This includes the laundry detergent you use to wash your bedding.<\/p>\n Anna: I love an easy DIY approach; stick to the basics like vinegar and bicarbonate of soda along with essential oils. One Layout<\/strong><\/p>\n Olivia: Think clean and clutter-free! Lolita Walters is an Australian freelance journalist, editor and lifestyle writer focused on wellness, beauty and travel.<\/p>\n","protected":false},"excerpt":{"rendered":" We spend approximately one-third of our lives sleeping. For the average person, this equates to around 26 years spent asleep; that\u2019s 9490 days or 227,760 hours. 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\nAccording to the sleep experts, there are a number of essential bedroom elements to consider when building your sleep sanctuary. Here are the top tips from Olivia and Anna:<\/p>\n
\nAnna: When considering the quality of air in the bedroom, clear out any unnecessary items, such as study or work materials and storage boxes, which can be prone to collecting dust and mould. If opening the window for regular fresh air is not an option, I highly recommend investing in an air purifier.<\/p>\n
\nAnna: Plants such as orchids and succulents are wonderful for providing oxygen as you sleep.<\/p>\n
\nof my other favourite tips that minimises cleaning is investing in a pair of quality slippers and ensuring no shoes are worn in your bedroom.<\/p>\n
\nAnna: Remove anything that is not related to sleep (other than your wardrobe and chest of drawers). Engage basic Feng Shui principles. For example, ensure that regardless of where your bed is placed, you can see the bedroom door and window from the bed. Ideally your bed should also be positioned to be sun-kissed at dawn, which is conducive to absorbing the energy of nature.<\/p>\n