Music, Aroma and Light: Setting Up a Calm Bedroom

Spas feel calming because every detail is chosen to help you relax: soft music, gentle aromas, warm light and no clutter. You can bring the same ideas into your bedroom.

Light

• Use warm, yellow bulbs or a bedside lamp in the evening
• Avoid bright overhead tube lights after 9 pm
• Use thick curtains if street lights shine in
• Keep the phone face down or out of the room

Sound

• Soft instrumental music, flute, sitar or nature sounds for 20 minutes before sleep
• A fan or white noise machine can mask traffic and neighbours
• Keep the TV out of the bedroom if you can

Aroma

• Lavender or sandalwood oil on a cotton ball near your pillow
• A small dish of dried rose petals or a sachet of camphor
• Fresh, aired-out sheets make a bigger difference than any perfume

Touch

• Cotton bedsheets suit Patna's climate best
• Change pillow covers twice a week
• A comfortable pillow height matters more than an expensive mattress

Declutter one surface

A clear bedside table gives the mind fewer things to think about.

If sleep is still difficult, try an evening aromatherapy massage or Shirodhara.