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  • Writer's pictureMehnaz Khan

5 tips to create a Healthy Home to help you SLEEP BETTER

Are you a mom who believes that “sleep deprived” and “mom” are two words that belong together?

Don’t worry. You are not alone.

But, in my humble opinion and personal experience there is a possibility to improve your sleep by creating a healthy home.

You see the law-of-attraction has three parts to it. One-third of it is mindset and one-third is destiny. The remaining one-third, equally important but more than often ignored is your environment. The shift happens when the story your environment is telling, is in alignment with your mindset.

Therefore, if you can’t sleep, chances are that there are stimulants in your surrounding. For a good night’s sleep, you need to be in a space that is calming and free of stress.

Often women face sleeping disorders after child birth, whether your baby sleeps through the night or not. I myself had become very sensitive to any little noise. If for any reason my sleep was disturbed, it was impossible for me to fall back to sleep.

After years of struggle, I learned ways to change my environment and create a healthy home and I believe that these methods can help you too sleep better.

Today I have collaborated with Australian Holistic Interior Designer Sherri Smith to share 5 categories where change can help your create a healthy home for the mind, body and soul.

1 - Mental Stimulation

Sherri suggests that reducing and eliminating sources of mental stimulation are key to a good night’s sleep. Factors such as

  • Keeping the room dark at night while you are sleeping by using blackout curtains and blinds.

  • Using low noise clocks and fans. If you wake up in the night and you can hear the loud ticking of the clock it will start stimulating your brain and you will start to focus on the sound and will find it difficult to get back to sleep.

  • Blockout outside noise. If you live in a noisy neighborhood, keep those windows closed and turn on ventilation for air.

  • Use low lit lamps and light. Add a dimer switch or replace light bulbs with low voltage options. By lowering the intensity of the light before bedtime, you give your mind an opportunity to wind down and get ready for bed.

  • If you have appliances in the room, such as a TV or a clock that illuminates, makes sure that they are down as in the light source or cover them over, because if you wake up in the middle of the night, that bright light will stimulate your brain as well.

  • It has become really apparent in the last few years that we need to avoid using electronics and screens up to an hour before we go to bed.

It is all about having a little ritual to wind down before going to bed and keep sources of mental stimulation low.

2 - Air Quality

Having a clean room with good ventilation is an essential part of creating a healthy environment within the bedroom.

  • During the day, open up windows to let in light and breeze.

  • Ensure room temperature is comfortable during the sleep. An overheated room will cause it to be stuffy , raises the body temperature and that creates an uncomfortable sleeping environment.

3 - Natural Fiber Linens

Another practical idea, particularly when looking at sleeping comfort is the importance of using natural fiber in linens and bedding.

  • Use100% cotton or bamboo fabric for your sheets.

  • Wool is a great option as a natural fiber for blankets and quilts.

  • For pillows opt for latex or down, so you are not having that synthetic fiber which will naturally overheat your head during the night.

All of these natural fiber options help create the warmth while allowing your body to breathe and stay at a regulated temperature and this creates a comfortable sleeping temperature.

An added benefit of using natural fibers for your bedding is that they are easy to clean and wash, which helps reduce allergy problems.

4 - Pot Plants and Essential Oils

Plants are not only great for decor but can enhance your sleep. Sherri has chosen three plants in particular that are really good for the bedroom.

  • Peace Lily is great for reducing mold and mold spores and toxins in the air. Not only does it improve air quality, it is easy to look after and requires minimum light and needs to be watered just once a week.

  • Another popular plant that reduces airborne toxins and mold is called English Ivy. It is also easy to take care of. Requires moist soil and direct sunlight.

  • The Spider plant is pretty much indestructible and easy to look after. It removes mold and will remain happy in high to low light.

Sherri loves essential oils because they are very immediate and promote relaxation and reduce stress. Because it is a sensory it goes straight to the brain and has a lovely effect on the brain to promote sleep.

  • Sherri’s go-to anytime oil is Lavender. It is excellent for reducing anxiety related to insomnia and increases deep sleep.

  • Another favorite is Roman Camomile. It reduces stress and anxiety. If you are prone to waking up a lot during the night, this oil can help with that.

  • Cedarwood reduces heart rate and blood pressure, so that promotes a deep sleep.

  • Geranium, one drop goes a long way, reduces stress and anxiety and reduces symptoms of PMS and all those hormonal changes.

5 - Colors

Colors play an essential role when it comes to creating an environment that is relaxing and mentally soothing.

  • Light colors or tints (color mixed with white) are restful whereas saturated colors (dark colors) are stimulating.

  • Light colors can also create the illusion of a much larger space and human beings are naturally attracted to elevation and open space.

  • Cool colors are preferred over warm colors, as they can help keep room temperature low and create a much more comfortable environment for sleeping. People often think that a dark color will make the room warm and cozy, which it does but it is not an ideal situation for sleeping better.

  • Light blue and green are calming and refreshing and highly recommended as the main influencing color in a bedroom to sleep better.

The pale blue-is green walls make the room appear bigger and keeps the room temperature low - Ideal for Sleeping conditions

This bedroom is a beautiful balance of cool and warm colors. The influencing color here is blue, which will calm the troubled mind, make the space feel bigger and keep the room temperature ideal for sleeping. The orange accents are just enough to make you feel refreshed in the morning.

So there you go, our best recommendations for creating a healthy environment to sleep better.

Leave us a comment if you have tried any of these tips and how did it make you feel? If you have any other suggestions to aid in sleeping better, leave them down below so some other mom can benefit from them.

Remember to share this post with a mom you know who is in need of sleeping better.

Visit Sherri Smith's blog here to learn more about Holistic Interior Design

P.S. If blue is your favorite color, learn more about the Psychology of the Color Blue here


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