Cool your bedroom efficiently with inexpensive strategies. The rooms in a home can become unbearably hot during the summer, especially your bedroom. You don't have to swelter. There are various remedies you can employ to cool this room efficiently. Most methods are inexpensive and require items you may already have at home. With a mixture of conventional wisdom and technology, you can make your bedroom comfortable enough to get a good night's sleep. Keep the door open to dilute the air in the bedroom with cooler air from the rest of the house. If the air is cooler outside, cross ventilation from open windows across the room can speed the process. Circulate the air in the room with a ceiling fan or a standing fan. If your ceiling fan has a reversible motor, flip the switch in the summer so it spins counterclockwise. The blades produce a cool breeze in this direction. If you are using a standing fan, place it with its back to the window or the door to pull cooler air into the room from outside or from the rest of the house.
Fill a bowl with ice. Place it on a surface that is level with the front of a standing fan and turn on the fan. The fan blows the coolness from the ice into the room. You can refill the bowl when the first batch of ice melts. For maximum benefit, point the fan to you and make it stationary. Turn off any device in the room that generates heat. This includes computers, televisions and light bulbs. Relocate furnishings that could store heat in the bedroom, if possible, such as shaggy area rugs and pillows. Install a room air conditioner. Window air conditioners are not difficult to install if you have a sash window. A portable air conditioner requires no installation and can begin to cool the bedroom as soon as you plug it in to a wall socket. Obtain one with enough power to cool your room effectively. Paint the bedroom walls with a cool color to help your efforts. Soothing colors such as blue, green and violet make a room seem cooler. Avoid colors such as orange, red and yellow which make a room warmer.
/Getty Images MORE MUST-CLICKS: Cheap Creative Apartment Decorating Ideas Inexpensive Way to Do Wainscoting Does Crown Molding Increase Appraisal Value? How to Decorate a French Quarter Kitchen on a Budget Frugal Ideas for a Concrete Patio How to Make a Loft Apartment WorkThe bedroom is generally the last area to fix, but professional organizer Randy Ballesteroes of Gainer Organizing thinks it should be one of the first. "It is the place where you start and finish your day. You want it to be stress free and relaxing. So don't be afraid to pamper yourself — you deserve it." A bit of a bohemian feel offers the perfect laid-back space for resting and relaxing. See the Terrace Suite Do your research before making a move. Gather clippings and magazine photos of ideas you like and keep them all in one place. It helps to measure the room and draw the shape on a piece of paper. Trust me, it is easier to draw and erase a full-size sleigh bed than it is to move it across the room.
Picking colors is always a difficult task. There are so many opinions about what is right and wrong or in and out. Find items that you love such as pillows, CD covers, artwork and vacation pictures, then draw inspiration from those colors. Don't be afraid to paint bold colors. If you hate it, you can always change the color. That's why paint was invented. Closets are always an overwhelming job. It is such a small room in the house, but it is generally the messiest. I recommend taking a deep breath and going in with a clear mind and goal to reclaim the space. Assess the clothes you truly wear. Goal clothes are a big no. First and foremost, they are depressing to look at, and secondly, by the time you are able fit into them again, they may be out of style. The easiest way to fix a small closet is to look at the hanging space situation. Most closets have one bar straight across. Group all of the long hanging clothes (coats, dresses) on one side and the short hanging clothes (folded pants, shirts) on the other.
Now you have open space underneath the short clothes that could be used as a drawer unit, a shoe stand, a laundry hamper, for example. The possibilities are endless. If you have a walk-in closet, approach it like an assembly line. The items you start dressing with should be the first items on the left. Work your way to the right, setting up what comes next. By the end of the closet you should have your accessories. No more wire hangers. Joan Crawford had it right. As soon as you get your clothes from the dry cleaners, remove that destructive metal. Most dry cleaners will take back their hangers to reuse them. Unfortunately, big movie studios aren't making films of your summer vacation. If you are still cluttered with VHS tapes of home videos it is possible to convert them into DVD. There are computer programs that can help you with this, or you can hire someone to do it for you. Lastly, remember that if organizing is too overwhelming for you, there are professionals who are always happy to help.
Turn Your Bedroom Into a Sleep Haven It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep and sex only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep.How much does it cost for a capacitor to be installed in a home ac unit offers a nice sizing chart for HVAC capacitors and furnace capacitors. Most of the capacitors I've looked at are $5 to $15 dollars, so a little less than Home Depot and Lowes. Stay safe and hire a professional if you feel unsure about doing it yourself!See how a few simple tweaks could turn your bedroom into an oasis of restful sleep and sweet dreams.Did you know that your bedroom can affect your quality of rest? From temperature to light and more, scientific studies and sleep researchers have found that our environments have real and measurable effects on sleep.Whether you just want to give yourself the best foundation for rest or you’re seeking to overcome sleep issues, optimizing your bedroom can help dreams come easier.
We’ve put together nine of the best ways you can enhance your space for sleep according to leading sleep hygiene experts and recent studies. Read on to learn what environmental changes can have the biggest impact on rest.Ever feel too hot or sweaty to sleep? It’s not in your head; warmer temperatures do really affect sleep quality. The optimal temperature range for rest according to most sleep experts is somewhere in the range of 60 to 72 degrees Fahrenheit.If you don’t want to leave the air conditioning on blast all night, you could go the greener route of installing a ceiling fan, using an electric fan, or opening windows when nighttime temperatures are cool. Cooling mattress pads and lighter weight bedding can also help.Try different thermostat settings to see what feels most comfortable to you, as each person will vary. If you are a furnace and your partner is left shivering, it may also be helpful to use different comforter weights so you can both sleep optimally.Residing in the hypothalamus, your Suprachiasmatic Nucleus is what controls your internal clock, based on light signals received via your eye’s optic nerves.
When light is detected, it delays melatonin release, produces cortisol and keeps your body temperature raised, initiating wakefulness.According to studies, exposure to electrical light both before and during sleep suppress melatonin, the hormone responsible for regulating sleep-wake cycles. In animal studies, even dim lights have shown negative effects. Thus, darkness is important for deep, restorative sleep and a regular sleep clock.Inside your room, try to turn off or cover any electronic lights before bed. If you’re concerned about finding your way to the bathroom at night, a motion-activated night light or under-bed light can light the way when needed without disturbing rest.If your windows let in light or you tend to sleep past sunrise, it may also be worthwhile to invest in blackout window shades to keep your bedroom dark (these can have insulative benefits as well).If blocking all light isn’t practical or feasible in your space, you could always opt for a sleep mask that covers your eyes.
Look for one with a comfortable but fitted band and smooth, breathable fabric like fine cotton, satin, silk or rayon. From televisions to neighbors to nearby snorers, there are many sounds that can make it hard to get to sleep or wake you up during the night. Noises can also affect deep sleep cycles, even if you don’t remember waking.If you live in an environment with noise that’s outside of your control and find it affects your rest, earplugs or a white noise machine could help. White noise or calming nature sounds blur background noise and can make it easier to doze off.When it comes to snoring partners, earplugs and white noise could also provide a little relief. You could also gently reposition them (poorly positioned pillows and back sleeping make snoring more likely). But, if the snoring is extremely loud or it sounds like your partner stops breathing, bring it to their attention, as this could be a sign of sleep apnea.Even though it can feel relaxing to kick back in bed and watch your favorite shows, research has shown that televisions actually steal sleep.
The motion and sound keeps your mind stimulated, and the light prevents your body’s internal clock from regulating sleep properly. In infants and kids, television before bed is also associated with several sleep problems, including resisting bed and increased anxiety.Try to keep your family’s TV viewing in the living room, or at least turn the tube off 30 to 60 minutes before you want to sleep. Opt for less stimulating activities like reading, a bath or light yoga, which are more conducive to rest. It’s not just the TV stealing your sleep at night; your laptop, tablet, phone and other electronics (especially those with bright LED lights) also share the blame.One study found that the blue light emitted by LEDs worked against melatonin, even more than regular white lights. Another study found that the glow of computer screens may also have similar effects.In addition to the stimulating effects of lights, working or checking emails before bed can also induce stress, surfing the internet can keep your mind active longer, and checking social networks can bring negative feelings as well.
Institute an electronics ban in the hour before bed to give yourself time to wind down. Leave devices out your reach when in bed, and leave phones on silent if possible. Several “do not disturb” apps for iOS and Android can block out unimportant notifications while you sleep, only letting through emergency messages from approved contacts.Certain fabrics have “moisture-wicking” properties, meaning they absorb excess moisture and keep you more comfortable. These include cotton, wool, silk, bamboo and linen, while others like polyester and synthetic satin can actually trap moisture and make you warmer.You don’t need the highest thread count sheets on the market, but bedding fabrics should feel nice against your skin and not distract you from getting cozy. If you live an area with distinct winters and summers, using different bedding (thicker for winter/thinner for summer) can also help keep you comfortable.If dust or mold allergies are a concern, many experts recommend using allergen-proof mattress and pillow covers and frequently washing bedding to help reduce sleep-stealing allergens.
A disorganized or cluttered space can distract you from drifting off and keep you from feeling relaxed. Spending just a few minutes a day decluttering and ensuring things have a “home” can have a big impact.Try to keep bills, office/schoolwork and other papers confined to an office space or otherwise out of sight. Use a closed hamper to keep clothes out of the way. And, keep dishes in the kitchen and trash in a trashcan.A nightstand drawer or cute basket can hold odds and ends, keeping your space neat and your essentials still within reach. For larger items, a dresser or shelf with cubbies can provide a space to keep things out of the way.Your mattress is an important part of the sleep equation. The Better Sleep Council says mattresses should be replaced after 5 to 7 years, and Consumer Reports says replace whenever the bed is no longer comfortable.People keep their beds around 10 years, on average, but if your mattress shows deep impressions or causes painful pressure points, it may be past its prime.
One study found that simply swapping out old mattresses (average age 9.5 years) with new beds improved stress and reduced back pain for participants.Check your bed for signs of wear (like deep impressions over 1.5 inches), and pay attention to your body as well. If you wake with aches and pains that fade within a couple of hours, it may be sign your mattress lacks support.Keep in mind that changes in age, weight and health can also change comfort needs, even if the mattress itself is still in decent shape.Pillows also prove important to comfort, and they should be replaced more often than mattresses. Down alternative and poly fill pillows may need to be replaced every 1-2 years, while memory foam, latex, down, and buckwheat pillows can last a few more years with good care.If a pillow is too flat, too thick or no longer providing adequate cushioning, it can contribute neck pain, back pain, or pressure points. So, if your mattress is still in decent shape, but you have neck pain, your pillow could be the problem.
Web MD says back sleepers should look for a thinner pillow with neck support in the lower third, side sleepers should opt for a firmer pillow that supports the natural distance between the ear and shoulder, and stomach sleepers should use a very thin or no pillow.Additionally, pillows (or at least covers) should also be washed regularly to reduce bacteria and allergens that could make sleep less comfortable.Cool, dark, relaxing, cozy, and distraction-free are the key concepts to keep in mind when optimizing your bedroom for sleep. These bedroom optimization ideas also apply to children’s rooms and can be helpful if you are setting up a guest room for visitors, as well.Making gradual adjustments can make it easier if there are several things you want to change. For example:We all have different tolerances and preferences, so listen to your body and note what feels best for you. You may not need to make every change suggested by sleep hygiene experts, rather the key takeaways are to make rest a priority in your routine and to establish a bedroom that caters to sleep above all else.