Do you wake up unrested and feel tired in the morning? Or do you have trouble falling asleep in the first place? Either way, you’re not getting the rest you need.
We all know how important a good night’s sleep is. It helps us stay healthy, reduces the risk of stroke, improves our concentration, and boosts our mood, to name just a few benefits of getting quality sleep on a regular basis.
That’s why you need to reevaluate your sleep habits. Here, we’ll focus on just one of many healthy sleep practices—creating a soothing sleep environment. To find out more about other healthy sleep habits, you can check out our expert tips on improving your sleep hygiene below this amusing infographic.
Your bedroom needs to be a place that promotes sleep, your sanctuary where you can forget your everyday worries and completely unwind. Everything in this room should be devoted to one thing only: giving you that absolutely necessary peace of mind.
So would you like to find out how to create that peaceful haven? Just keep on reading.
Don’t Take Your Work to Your Bedroom
Nor anything else that’s not sleep-related, for that matter. Well, except for intimate moments, since it’s proven that sex is good for sleep.
However, making a home office in your bedroom is a big no-no! The ideal bedroom shouldn’t remind you of your busy schedule and deadlines. That won’t help you relax and get in the mood for sleep. Therefore, find another place for your desk, PC, and files.
Also, this isn’t a good place for your fitness equipment. Although working out does wonders for your sleep quality, looking at your treadmill won’t help you fall asleep. When you go to bed, everything that you associate with your daily activities will only be a distraction.
The same goes for your TV or PlayStation, but we’ll talk more about that later. Just keep in mind that this isn’t your living room. A sleep-friendly bedroom is reserved for sleep. If you need some inspiration for decorating your calm retreat, you can find a number of bedroom design ideas online.
Make Your Bedroom Clutter-Free
Most people are stressed out in a room full of clutter, and no one wants to feel anxious before going to sleep. This is also confirmed in a Bedroom Poll by the National Sleep Foundation: 66% of respondents claimed that a clean bedroom is an important factor for getting a good night’s sleep.
Your surroundings should help you calm down and relax. However, your mind won’t be able to unwind in an untidy room, so keep this in mind when creating a perfect sleep environment.
Maybe you’re not aware of it, but subconsciously, you will see the mess around you as something you need to sort out. That pile of dirty laundry or scattered clothes will constantly remind you that you haven’t done all your chores and won’t let you doze off.
So why would you let such a trivial thing keep you awake? Clear your room of all the unnecessary clutter and create a pleasant atmosphere for a good night’s rest.
Remove All Electronics from Your Ideal Sleep Sanctuary
Electronic devices should stay clear of your bedroom for several reasons. Most importantly, they’re a huge distraction. If you keep the TV in your room, you’ll eventually turn it on and start watching your favorite series or some other attention-grabbing program. Not only will you close your eyes later, but you’ll also experience problems falling asleep.
It’s a well-known fact that electronic devices emit blue light, which slows down the production of melatonin, a sleep hormone. Therefore, your TV has nothing to do with the ideal sleep environment. The same goes for laptops, tablets, smartphones, or other similar gadgets. Their screen light will confuse your mind, making it believe it should stay awake.
In addition, if you use your phone for checking emails or texting, you might end up getting anxious about your work and the responsibilities awaiting you in the morning. All of this will make you toss and turn instead of releasing tension and getting enough ZZZs.
Put the Lights Out
Your body associates darkness with bedtime—and conversely, light means wakefulness. So don’t mess with a well-programmed machine. Keeping your bedroom dark will play a big role as you figure out how to create a peaceful sleep environment.
Before you hit the sack, switch all your bedroom lights off. If you like reading before going to sleep, don’t forget to put out your reading lamp, too. On the other hand, if your partner likes to stay up longer than you, you might consider using a sleep mask.
But that’s not all. Outside light, such as street lamps, can also disturb your sleep pattern. To eliminate all light, it’s best to install blackout curtains. Every night when preparing your bedroom for sleep, remember to draw your curtains or drapes, since a dark room will help your body easily slip into a deep slumber.
Also if you have to charge your cellphone in the bedroom, place it screen-side down. This way, the screen’s light won’t wake you up when you receive a new message, email, or app notification.
Keep the Noise at Bay
You need a quiet, peaceful room to fall asleep and have a good night’s rest. Of course, we’re aware that you can’t control all the noise around you, but you should try to minimize it in your bedroom environment. Also, keep in mind that not all sounds are disruptive, some can even be soothing and calming. Actually, constant background noise doesn’t usually pose a problem. However, sudden sounds can wake us up and prevent us from getting enough restful sleep.
If you live in a particularly noisy neighborhood, you can try sleeping with earplugs. This way, loud, unpleasant sounds won’t interrupt your sleep. Alternatively, a sound machine can mask annoying sounds coming from your neighborhood or street. Many people with sleep problems who’ve taken this sleep advice say it can help you fall asleep more easily. This kind of device typically comes with a wide selection of sounds, from white noise to sea waves to soft music, so choose the one that suits you best.
Control Your Bedroom Temperature
Your body prepares for sleep by lowering its temperature. That’s why you should sleep in a cool room if you want to wake up fresh and well-rested. Of course, a too-cold bedroom won’t make a pleasant environment for sleep either. The ideal sleeping temperature is between 60°F and 67°F. Anything outside that will probably make you toss and turn all night long. With this in mind, try to keep your room cool since this will help your body maintain its optimal temperature for sleep.
Some even suggest that it’s best to sleep naked because your PJs or nightgown can keep you too warm. Plus, you’ll feel the most comfortable without any clothes on. However, if you simply don’t like sleeping naked, choose pajamas that are made of light and breathable materials.
Choose Soothing Colors for Your Bedroom
Besides maintaining healthy sleep hygiene, some less obvious factors can also help you have a good night’s sleep. For example, the colors you choose for your bedroom play an important role in the amount of sleep you get each night. Knowing that colors can affect our mood, it’s no wonder that they also have an effect on our sleep.
According to a study by Travelodge, the best color for your sleep haven is blue since people sleeping in a blue bedroom slept 7 hours 52 minutes on average. This sleep-inducing color is followed by yellow and green, which averaged 7 hours 40 minutes and 7 hours 36 minutes respectively. If you’ve been wondering how to make your bedroom more restful, consider painting it in one of the calming hues of blue, green, or yellow.
The same study found that purple, brown, and grey are the worst options for your bedroom walls. People sleep considerably less in bedrooms painted in these colors: 5 hours 56 minute in purple, 6 hours 5 minutes in brown, and 6 hours 12 minutes in grey.
Sleep on a Comfy Bed
We can’t emphasize enough the importance of a comfy bed for a good night’s rest. If your mattress causes you aches and pains, you definitely need to replace it. So if you want to know how to make your bedroom perfect for sleep and your bed super comfy, here are a few tips.
A good mattress has to provide ample spinal support and offer great pressure relief at the same time. Today, there’s a wide choice of mattresses made of various materials, with varying firmness levels and a number of different features. Your choice depends on your preferred sleeping position and other sleep preferences.
And if you wake up with a pain in your neck, you need to consider replacing your pillow. Again, there are a number of things to consider when choosing the perfect pillow, from its material to its size.
Pick a Calming Scent
Creating a relaxing atmosphere is one of the sleep strategies that can help you improve your sleep quality. As you probably know, you may use aromatherapy to let go of the stress. Some of the scents that are good at promoting sleep are lavender, chamomile, and vanilla.
You can introduce one of these fragrances into your bedroom by using a diffuser, linen spray, or scented candles. Just don’t forget to air out your room before filling it with a sleep-inducing scent, since fresh air will also make you sleep better.
How to Create the Perfect Sleep Environment for Babies
Generally, babies aren’t much different from adults when it comes to sleep. They also need a peaceful, quiet environment to have a great night’s rest. Most of them find white noise comforting, so try several different sounds to see which one your baby likes the most.
However, instead of sleeping in the complete dark, they prefer a dimly lit room, which allows them to see where they are when they wake up. Also, babies need a bit higher temperature for optimal sleep: between 65°F and 70°F.
Make Sleep Your Priority
Besides developing healthy sleep habits, such as having a relaxing bedtime routine and exercising regularly, it’s important to create a pleasant sleep environment. That’s why we presented you with these helpful tips on how to make your bedroom better for sleeping.
Too many times we take sleep for granted, even though it’s key to our health and well-being. Also, you should try to keep in mind that your night’s rest greatly affects your daily activities. A restless night makes you less productive and leaves you prone to making mistakes, some of which can even be deadly. So you should do everything you can to help your mind and body get the necessary rest every day, and you can start by creating a soothing sleep environment.