Check out how a few easy adjustments can transform your bedroom into a sanctuary of tranquil sleep and fantastic dreams.
Have you ever considered that the environment in your bedroom could affect your sleeping quality?
From light to temperature and other factors, scientific studies and sleep scientists have discovered that our surroundings have significant and tangible impacts on our sleep.
It doesn’t matter if you want to provide yourself with the ideal base for sleep or are looking to improve your sleep; optimizing your bedroom will make the dream come true.
How to Improve Your Bedroom and Get Better Sleep
We’ve compiled a few great tips on how to enhance your space for rest, according to top experts in sleep hygiene as well as recent research. Find out what environmental factors will have the greatest impact on sleep.
- Ensure Mattresses Are Comfortable
Your mattress is a crucial component of your sleep. It is recommended that you replace your mattress. Better Sleep Council says mattresses need to be replaced every between 5 and 7 years as well Consumer Reports says replace whenever your mattress becomes comfortable.
Most people keep their mattresses for around 10 years, on average. If your mattress has deep impressions or triggers pain-inducing stress points, then the mattress might be beyond its best. Generally, a memory foam mattress is considered more durable than a mattresses with springs, as springs get worn out quicker than foams.
Simply changing the old mattress with new mattresses can reduce tension and ease back pain. If back pain and aches occur regularly, you should consider getting the right mattress to relieve back discomfort.
Examine your mattress for wear and tear (like deep impressions of more than 1.5 inches). Pay close attention to your body well. If you awake with pain and aching that go away within a few hours, it could be an indication that your mattress doesn’t have enough support.
Remember that the effects of age, weight, and overall health may alter your comfort requirements even if the mattress is in good shape.
- Block Bothersome sounds (Noise)
From neighbors to televisions to neighbors who snore, many noises could make it difficult to fall asleep or awaken you in the middle of the night. The noises can also disrupt the deep sleep cycle even if you’re not aware of awakening.
If you’re in a noisy environment that isn’t yours to control and affects your sleep, earplugs or an audio machine that is white could aid. White noise or calm natural sounds can reduce background noise, making it easier to fall asleep.
If you are snoring with companions, earplugs or white noise may also provide some relief. It’s also possible to gently shift your pillows (poorly placed pillows and sleeping on your back can make snoring more likely). If the snoring becomes extremely intense or sounds like the person you are sleeping with stops breathing, alert them to it since it could be an indication that you have sleeping apnea.
- Remove the TV in the Bedroom
While it is comfortable to lie in bed and relax while watching your favorite TV shows, studies have shown that televisions hinder the sleep of people.
The sound and motion keep your mind active while the light stops the body’s clock from appropriately regulating sleep. For kids and infants, the use of television prior to bedtime can cause numerous sleep disorders, such as resistance to bed and anxiety.
Try to limit your family’s television viewing to the living area, or at the very least, shut off the television for 30 to 60 minutes prior to the time you go to bed. Opt to do activities that aren’t as stimulating, like reading, bathing, or gentle stretching that can be more conducive to rest.
- Take out other electronic devices disrupting your sleep.
It’s not just the television that’s disrupting your sleep at night. Your laptop, tablet, phones, and other electronic devices (especially those equipped with glowing LED lights) are also to blame.
One study discovered that LEDs emit blue light interfered with melatonin even more than normal white light sources. A different study also discovered that the light of computer screens could produce similar effects.
Alongside stimulation from lighting and working, checking your emails prior to bedtime can cause anxiety. Moreover, using the internet will keep your mind engaged longer. Moreover, browsing social media can trigger negative feelings too.
Establish a ban on electronics prior to going to bed to allow yourself some time to get to sleep. Put away devices while you sleep, and switch off phones when you can. A variety of “do not disturb” applications available for iOS and Android will block unnecessary notifications when you’re asleep but only let through emergency messages from your approved contacts.
- The Temperature of Your Bedroom
Have you ever felt too hot or sweaty to fall asleep? It’s not just your mind; warm temperatures actually impact the quality of your sleep. According to most experts in sleep, the ideal temperature range for sleeping is within the 60-72 degrees range. 72 degrees Fahrenheit.
If you’re not keen to have the air conditioner running all night, you could go the more eco-friendly route by creating ceiling fans with an electric fan or even opening your windows during nighttime when the temperatures cool.
Excellent mattress pads and bedding with less weight could reduce carbon footprint.
Test different thermostat settings to determine which one is most comfortable for you, as every individual will have their preferences. If you’re in a furnace and your companion is cold, It could be beneficial to experiment with different comforter weights to ensure that you can rest comfortably.
- Keep Your Bedroom Dark
In the hypothalamus, a small region of our brain, your Suprachiasmatic nucleus is responsible for controlling your internal clock, dependent on light signals that are received through your optic nerves. If light signals are detected, it slows the release of melatonin, creates cortisol, raises your body temperature, and triggers awakeness.
Based on studies relating to exposure to electrical light.
Both before and after sleep, melatonin is suppressed in both sleeps and before bed, which is the hormone that regulates the sleep-wake cycle. Studies on animals have shown that even light sources that are dim have been shown to have negative impacts. This is why darkness is crucial to rest, deep sleep, as well as a steady timer for sleep.
In your bedroom, make sure to switch off or cover all electronic lighting before going to bed. If you’re worried about how to get to the bathroom late at night, a motion-activated light or under-bed lamp can help you find your way without disrupting sleep.
If your windows allow in light, or you prefer to stay up late or sunset, it could be beneficial to purchase shades that block out light to help keep your bedroom dark
If blocking out all light isn’t feasible or practical in your room, you could consider sleeping masks that cover your eyes. Find one with an elastic band that is comfortable and soft, breathable material such as fine cotton, satin silk, rayon, or silk.
- Eliminate Clutter
A messy or disorganized space could hinder your mind from relaxing and make you feel less at peace. Just a couple of minutes every day decluttering and making sure that items have a “home” could have a tremendous impact.
Keep the schoolwork, bills, and office documents to a designated office or away from view. Make use of a bin that is sealed to keep clothing out of sight. Keep things in the kitchen and garbage in a trashcan.
A nightstand drawer or a charming basket can be used to store things that aren’t needed while keeping your space tidy and your necessities easily accessible. For more bulky objects, a dresser or shelves with cubbies could give you a place to store things out of sight.
- Make sure you are using the right bedding
Certain fabrics possess “moisture-wicking” characteristics, which means they absorb excess moisture and help you stay more comfortable. This includes wool, cotton silk, bamboo, silk, and linen, while other fabrics like synthetic satin and polyester actually hold in moisture, making you feel warmer.
It’s unnecessary to have the top thread count sheets available; however, bedding materials are supposed to feel comfortable against your skin and not hinder you from relaxing. If you live in a region with distinct summers and winters, having different bedding (thicker to keep you warm in winter and lighter for summer) will also ensure you are comfortable.
Duvets and comforters can be paired with your sheet sets to give you extra warmth and comfort. Even when you’re a hot-sleeper, You can get these “top blankets” composed of cool fabrics to keep you cool and to shiver.
If mold or dust allergies are a problem, many experts suggest making use of allergen-proof mattresses and pillow covers. They also recommend regularly washing bedding in order to minimize the number of allergens that disrupt sleep.
- Keep pillows fresh
Pillows can also be a source of comfort and are recommended to be replaced more frequently than mattresses. Poly-fill pillows and down alternatives could require replacement every 2 to 3 years. In contrast, pillows made of buckwheat, latex along with Memory foam cushions may last for several more years when properly cared for.
In case you are wondering what makes the best pillow, many factors determine which pillow type and pillow size is right for you, including your sleeping position.
The thicker and softer pillows may be the best and most comfortable pillow for side sleepers, while the best pillows for back and stomach sleepers may be the thinner pillows that may reduce neck strain for back and stomach sleepers.
If a mattress is too thin, flat, or does not provide enough cushioning, it may cause back pain, neck discomfort, and pressure point. If your mattress is in good shape, however, you are experiencing neck pain, your mattress may be the cause.
Furthermore, pillows (or, at a minimum, covers) must be cleaned frequently to prevent the growth of allergens and bacteria that may make sleeping less pleasant.
Change Your Bedroom to Get Better Sleep
Cool and dark, calm, comfortable, and free of distractions are the main principles to consider when planning your bedroom for sleeping. These tips for optimizing your bedroom are applicable to kids’ rooms and are useful in the event that you’re planning to set the space for guests, too.
Making small adjustments will make things easier when there are many things you’d like to change. Examples:
First Week: Update to the top mattress as well as bedding and pillows. You should also think about taking away the TV and other electronic gadgets in your bedroom.
Second Week: The goal is to make your bedroom cooler Reduce Clutter, and turn off your phones in the evening.
Third Week: Begin turning the TV off for 60 minutes prior to bedtime and then introduce the use of a white noise machine in the event of need.
Forth Week: Put the television off 30 minutes earlier and cut back on light sources.
Everyone has various tolerances and preferences that are unique to each person, so listen to your body, and take note of the things that feel right for you. There is no need to change everything suggested by sleep experts, but the most important takeaways are to ensure that rest is a priority in your day-to-day routine and create a space designed to promote sleep over all else.
What tweaks to your bedroom can allow you to get the most sleep quality? Are you currently doing one of these things for your bed? What has helped you?
Share with our readers in the comment below.
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