Your bedroom is not only your sanctuary. It’s your retreat from the world, your place of rest –  it’s the one room where you spend most of your time. And with everything going on during the COVID-19 pandemic, you’re practically spending all your time indoors. With kids being home from school and with everyone required to work from home, areas like kitchens – and even bedrooms – are being transformed into classrooms and home offices. Being cooped up in the house and spending all this time indoors may bring stress levels to an all-time high, and you may be struggling to maintain your sleep sanctuary as well. However, there is a way to get quality sleep during stressful times like these, and that is with feng shui.

Feng shui shows us how, with just a few simple adjustments, the energy in the bedroom can work for you to achieve better sleep.

Size Matters

When it comes to both size of the bedroom, and size of the bed, we’re looking for that Goldilocks fit: not too big, not too small, but just right! We are at our most vulnerable when we are asleep. If the room is too big, it can be difficult for us to fully relax enough to sleep soundly. This feeling of needing to be on alert is a survival instinct from way back when. If the room is too small, we can feel cramped, or trapped like we’re in a prison cell.

If you’re looking to upgrade your mattress (and if so, we currently recommend searching online), there are a few things to keep in mind:

• A twin-size bed is generally too small for an average-sized adult to feel comfortable in. Most colleges provide XL twin mattresses in their dormitories for this reason.
• A full-size or queen-size bed is usually a good fit for most adults.
• Most couples are happy with a queen mattress. If you prefer a king, look for one that does not have split box springs under the mattress, so as not to create disharmony in your relationship, according to feng shui.

The Command Center

Feng shui says that the bed should be placed in a “commanding position” in the bedroom. When you are lying in bed, you should be able to see the door in front of you so that you have a feeling of safety and stability – you can easily see when someone or something enters your space. The wall opposite the door is the best place to position the bed. At the same time, you do not want to be directly in front of the door. The head of the bed should be placed against a wall, and there should be a headboard to stabilize the bed’s position in the room. Ideally there should be equal space on either side of the bed so each person can get in and out easily, and the room feels balanced. You also want to have access to turning on the light quickly and easily.

When rearranging your room, avoid putting the head of the bed under a window. Windows represent the gateway from the bedroom to the outside world. Having your head right under a window affects sleep from all the energy that comes from the outside – including noise, light, wind, scents and shadows. When you sense something unfamiliar, that survival instinct kicks in and you wake up, and it can be difficult to fall back asleep.

Circulation

It is important that energy be allowed to circulate freely throughout the room, and around and under the bed. For this reason, clutter should be kept to a minimum. The bed should be elevated off the floor on a frame or a platform, not placed directly on the floor. Don’t store boxes, books or shoes under the bed; leave that space open for air to flow through. Don’t overcrowd the room with furniture, and as much as it may be difficult, keep any work-related or exercise-related items out of the bedroom.

Although it might be a challenge right now, try to maintain a clean and organized bedroom as best as you can. A room like this helps you to feel more relaxed, and that is good preparation for sleep.

Décor

When it comes to new décor, shop online for colors that are soothing and relaxing. Nature’s colors – blues, greens and browns – are ideal. Think of the sky, a field of trees, a beautiful meadow: this is the feeling you want to evoke. Warm colors signify activity and are energizing, so avoid colors like bright reds, pinks and oranges. If you like those tones, go for muted versions such as peach, maroon or lavender.

For wall décor, add artwork that makes you feel happy. A beautiful floral design is more likely to make you feel relaxed than a painting of a shipwreck, for example. Think about what you see when you first wake up in the morning and how you want it to make you feel.

It is always best to keep electronics out of the bedroom, but if you insist on having a TV in the room, consider keeping it in a media cabinet behind closed doors. You can also cover it with a pretty blanket or piece of fabric when not in use. This way you don’t have a big black void taking up valuable space in the room.

Lighting should be set on dimmers wherever possible, so you can control the light in the room and have options for how much you need during any time of day.

Comfort is Key

Feng shui recognizes how important it is that the bedroom be a comfortable place to rest. The room needs to be cool – between 65 and 67 degrees Fahrenheit is good. The room should also have good window treatments to block out light from outside. Most importantly, your mattress is the foundation of a good night’s sleep. Invest in the best mattress you can afford. And make sure your mattress continues to support you with time. Mattresses generally need to be replaced at least every 7 years, so keep checking to make sure your mattress is in good shape.

Bedding is also important. Pure cotton is best, as it breathes. A standard rule of thumb is that the higher the thread count, the softer the sheets. Blankets should also be soft and cozy. And don’t go crazy with the pillows! Beds with too many decorative pillows can feel cluttered and crowded. You need one great pillow to actually sleep on – one that works for your preferred sleep position.

A good night’s sleep prepares us for a good day’s activity. When we implement some of these feng shui strategies in the bedroom, it helps us to have good energy, too!

Sweet dreams!

Lissa

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

’Twas a night close to Christmas, and all through your house,

Nobody’s awake. Not your kids. Not your spouse.

It’s late in the evening. And your day is a wrap.

So you settle in for a long winter’s nap.

But you’re tossing and turning. Your brain’s all a scatter.

“I’m wide awake! Ugh! What’s the matter?!”

It’s been tougher to sleep. There must be a reason.

Turns out your problems may be caused by the season.

Like it or not, the changing seasons impact your sleep. Now that winter is near, you’ve got some new challenges to face. Here’s a quick guide on some factors that can hamper sleep in winter and what you can do to survive the season.

Gingerbread Cookies. And Eggnog. And Ham. And Christmas Ale. And …

From Thanksgiving through New Year’s Eve, we’re surrounded by tasty foods and delicious beverages. Changes in your eating habits during the holidays, like having meals later than normal or consuming extra caffeine throughout the day, can disrupt your sleep with heartburn, indigestion, insomnia or just a few extra middle-of-the-night bathroom visits.

It’s not just you that can suffer from holiday overindulgence. Alcohol relaxes your muscles, including those in your mouth and throat, which can compromise your airways. Translation: loud snoring and a sleep partner who’s wide awake.

SURVIVE IT: To avoid sleep Scrooges, like insomnia and heartburn, be mindful of what and when you eat. Try limiting caffeine, alcohol or heavy meals to the early evening. (Still tossing and turning at night? Try a sleep aid.)

A Season-Long Dry Spell

Cold air is drier air. Dry air leads to chapped lips, itchy skin, scratchy throats and dry noses. At best, these uncomfortable conditions can annoy you when you’re in bed trying to get to sleep. At worst, they leave you vulnerable to colds and infections. And we all know how hard it is to get restful sleep when you’re sick.

SURVIVE IT: Try using a humidifier in your bedroom to keep your nasal passages moist. (We like models with aromatherapy capability. Especially when used with lavender essential oil.) Drink plenty of fluids. Take warm, not hot, showers and apply lotion right after you towel off to lock in moisture for your skin.

Chill Time

The frigid temperatures and whipping winter winds outside drive us inside, where we immediately kick up the thermostat to 72°F or more. (Guilty, as charged.) That’s fine when we’re awake. But our body temperature naturally falls when we sleep. Rooms that are too warm can disrupt this biological sleep pattern, keeping us awake.

SURVIVE IT: The ideal bedroom temperature is around 65-67°F. Set your programmable thermostat to drop to that level shortly after your usual bedtime so you’re cozy and warm when your head hits the pillow, but cool as a snowman once you’re asleep.

Shedding Light on Melatonin

Melatonin is a sleep-promoting hormone produced by your brain in response to darkness. Gloomier days and earlier sunsets in winter can trigger melatonin release throughout the day, leaving you feeling groggy in the morning and fatigued by mid-afternoon.

Unfortunately, you may also feel more awake at bedtime because you never got the distinct, intense release of melatonin that you did during summer when long, sunlit days turn to dark nights.

SURVIVE IT: Regulate your melatonin and your internal clock by getting ample exposure to daylight during the winter. Sit by a window right after you wake up. Bundle up and take a walk at lunch.

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/
• https://www.health.com/sleep/sleep-better-winter
• https://www.wsbradio.com/weather/cold-air-dry-air-low-indoor-humidity/NtFy5HD9Gp4uqfyBUVFSuM/
• https://www.verywellhealth.com/aromatherapy-for-sleep-89673
• https://www.alaskasleep.com/blog/sleep-tips-for-the-holidays
• https://health.clevelandclinic.org/can-best-combat-effects-dry-winter-air/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.