Getting a good night’s sleep can be difficult when you live in an unfamiliar place, even if it’s your bedroom. After all, it’s full of reminders of what you should and shouldn’t be doing, like not eating dinner on the bed or failing to make your bed every morning.
Sleep is one of the most important things you can do to stay healthy, both physically and mentally. Getting your eight hours every night has been shown to improve your productivity, alertness, and ability to focus throughout the day. It means that transforming your bedroom into a sleep-friendly space could have far-reaching benefits on your life overall. With these six simple tips, you’ll be able to sleep like a baby again in no time.
Come Up With Good Lighting
Good lighting is a necessity for a restful night’s sleep. Artificial light sources like light bulbs, tablets, and televisions emit blue light that throws off your body clock, making it harder to fall asleep. If you’re planning on sleeping in one of these areas of your room, choose warm-hued lighting instead (the more orange or yellow, generally speaking).
Another idea? Dimming lights an hour before bed will help trick your brain into thinking it’s time to shut down, too. You can consider home automation to control the shade in your bedroom. By motorized shading technology, each room could be customized with a lighting scheme that fits you best. Most shades are designed for blackout shades, but some may act as filter shades, too. This way, you have more options when it comes to designing your ideal bedroom setting, including different light settings during different times of the day.
Add Noise Cancelling Headphones/Earplugs
If you’re a light sleeper, plugging up your ears with headphones or earplugs is an easy way to drown out external noises. Using earplugs at night helps combat noise from traffic, construction, and barking dogs. You can also purchase white noise machines or apps like White Noise that play ambient sounds. These can be great for drowning out snoring partners or loud neighbors. Music can also help mask annoying noises without being too distracting for other reasons. Try using calming tunes during bedtime, so it feels more like relaxing by the beach than something used during wartime.
Adjust the Temperature
Some sleep experts recommend keeping your bedroom at a cool temperature to fall asleep quickly and wake up less frequently. If you’re looking for a good night’s rest, it’s a good idea to set your room’s thermostat between 60 to 67 degrees Fahrenheit before going to bed. If you feel too hot or cold, experiment with different temperatures until you find one that feels comfortable for you. Also, consider using electric blankets or cooling sheets; they can help regulate your body temperature throughout sleep cycles.
Improve the Air Quality
As a general rule, it’s not a good idea to sleep in a room that isn’t properly ventilated. Airborne contaminants, such as dust and mold, can trigger allergies and potentially cause health problems like asthma. To protect your respiratory system, make sure you air out your bedroom at least once per day by opening all of your windows and turning on fans.
Also, be sure to keep any cleaning supplies and other harmful chemicals stored far away from where you sleep. An efficient way to get air circulating is by putting a small oscillating fan in your room. You can also buy an air humidifier, which will bring additional moisture into your room and help you sleep better.
Take Your Comfort to the Next Level
Ask most people what’s keeping them up at night, and they’ll probably tell you it’s their mattress. The truth is that your mattress plays a critical role in how well you sleep. If you’re having issues falling asleep or staying asleep, consider investing in a new mattress. Fortunately, there are plenty of options out there for those on a budget—and thanks to technology improvements like memory foam, your health and comfort can be top-notch without breaking the bank.
Choose Light Colors
Color plays a huge role in how comfortable you feel in your bedroom. Choose light colors such as white, light gray, or beige for walls, bedding, and curtains to help keep you feeling calm at night. You’ll find these colors can even boost your mood and help you sleep better. Rooms painted with darker shades of blue or green may give you more energy, while reds and pinks are also known to stimulate creativity—but not so great if you want to sleep.
If you’re having trouble falling asleep or staying asleep, there are simple ways to take your bedroom from a waking zone into a sleeping zone. Though bedrooms should be comfortable and relaxing in general, the tips above can help you drift off quicker and stay asleep peacefully each night.