Submitted by: Mira Rakicevic miroslava@miroslavarakicevic.me

How much sleep do you get in 24 hours? Six? Eight? Less? It is scientifically proven that your sleep environment plays a vital part in the quality of your sleep. Therefore, your bedroom environment is relative to the quality and quantity of sleep. A slight change in the bedroom arrangement, lighting, and a few adjustments to the air circulation go a long way towards helping you sleep better. 

Think relaxed colors

Your bedroom is your own personal space. That’s why you get satisfaction from painting and decorating it to suit your unique personalities. However, you need to strike a balance between the quality of your sleep and the bedroom design.

Our minds are highly polychromatic and are stimulated more by bright colors than dull ones. Therefore, colors such as red and bright orange will work against healthy sleeping patterns. Instead, consider painting your bedroom with soothing colors such as blue, green, yellow, grey, and silver.

Dim the lights

Due to our polychromatic nature, try to dim any bright light that may keep you from sleeping. More so, it is advisable to switch off any ambient lighting a few hours before you sleep. This helps the brain to get ready for sleep by stimulating the hypothalamus to release melatonin, the hormone responsible for sleep.

Additionally, if you enjoy a nice read before you sleep, make use of shaded bedside lamps. Such lights illuminate a focused area while keeping the rest of your room dim enough to stimulate sleep.

Choose the right mattress

Do you ever wake up and can’t wait to get out of bed? Or do you wake up feeling extremely tired or experiencing backaches? Chances are, your mattress is the culprit. Your body needs the right surface to rest on. Some people prefer firm mattresses, others love medium firmness. It is an entirely personal choice that only you can know. Make it work for you, no matter how bizarre it may look.

For instance, a fascinating infographic on celebs' bizarre sleeping patternsclaims that singer Jessica Simpson, who suffers from psychophysiological insomnia, finds it hard sleeping on any type of mattress. However, she can comfortably sleep on the floor.

What about the noise?

The human brain processes sound even when we are asleep. That is why your partner’s snore or a mosquito’s buzz can leave you tossing and turning all night. Some people sleep better with total silence. Others prefer “white noise” from a fan or low volume music in their sleep environment. If you enjoy complete silence, take measures to reduce the noise from both within and outside your home. 

Actor Tom Cruise is known to sleep in a completely soundproof room to keep his partner from hearing his loud snores. If you enjoy white noise, reduce the intensity of the noises from outside by turning on a fan or air conditioner that produces a low humming sound. Eminem sleeps better with white noise playing from the speakers and television when traveling different time zones.