Sleep Better With These Bedroom Tips. Easy Bedroom Upgrades for Better Sleep. Turn Your Bedroom into a Sleep Haven with These Hacks. Bedroom Changes That Guarantee Better Sleep Tonight.
This site contains affiliate links. For more info, please see our full disclosure.
A good night’s sleep isn’t just about feeling refreshed—it’s the foundation of your overall health and well-being. If you’ve been tossing and turning or waking up groggy, your bedroom setup might be part of the problem. By making a few key changes to your sleeping environment, you can create a sanctuary that promotes restful, uninterrupted sleep and helps you wake up feeling your best.
According to a recent study, 48% of Canadians have trouble sleeping, with 80% of people admitting that they do not feel well-rested when they wake up. However, this does not mean you have to wave goodbye to the idea of a good night’s sleep.
Sleep Better With These Bedroom Tips
Invest In Quality Mattress & Bedding
Investing in a high-quality mattress can transform your sleep habits for the better. After all, not only does this ensure that you are as comfortable as possible, but it also ensures proper spinal alignment when lying down. This can help prevent disturbed sleep, tossing, and turning!
Now is the perfect time to visit a local mattress store and find a mattress that meets your needs. Ideally, you should have an idea in mind of the kind of support you’d need, whether you prefer a firm mattress or something with a little more give.
Remember, this is a long-term investment in improved sleep, which means it will be well worth the investment.
- Why it works: The right mattress, pillows, and sheets can make all the difference in how comfortable you feel while lying down.
- How to do it: Opt for breathable fabrics like cotton or bamboo and choose a pillow that supports your sleeping position. If your mattress is more than 7-10 years old, consider upgrading to one that suits your needs.
Declutter Your Home
Various studies have found that those with cluttered bedrooms have more trouble getting enough sleep than those who are a little more organized. This is likely because it is also attributed to heightened levels of stress and anxiety-inducing hormones such as cortisol, which make it harder to shut off as you settle down for the evening.
This means that the key to improving your sleeping habits could be relatively simple – you just need to declutter your space. If this is something that you tend to struggle with, invest in additional storage tools, such as furniture with built-in storage or shelving units. You should also avoid being overly sentimental by getting rid of things that you no longer need or use.
- Why it works: A messy room can subconsciously increase stress, making it harder to relax. Clearing away unnecessary items can create a more peaceful and inviting atmosphere.
- How to do it: Remove any non-sleep-related items like work materials, unnecessary furniture, or excessive decor. Aim for a minimalist look with calming vibes.
Introduce a calming color scheme
Introduce a calming color scheme. Our minds automatically associate certain colors with certain feelings. For example, red is often considered to be a fiery, passionate shade, one that we associate with love (or anger). As such, using color theory to your advantage can help you turn your bedroom into a sleep-boosting paradise.
Generally speaking, blue is a great color for improving sleep, as we tend to associate it with feelings of peace and relaxation. If you tend to prefer brighter or bolder colors, try to find a muted version of your favorite shade. This way, you can feature colors you love within your room without overstimulating yourself when trying to sleep.
Remember, there are many different ways in which you can introduce color into your bedroom. For example, you could hang peel-and-stick-wallpaper and colorful wall art or change your bedsheets.
- Why it works: The colors in your bedroom can affect your mood. Soft, neutral, or pastel tones create a relaxing atmosphere.
- How to do it: Stick to shades of blue, green, or gray for your walls, bedding, and decor. Avoid bold, bright colors that can feel energizing instead of calming.
Adjust Your Lighting : Sleep Better With These Bedroom Tips
- Why it works: Your body’s natural sleep-wake cycle relies on light cues. Harsh lighting can confuse your brain and make it harder to wind down.
- How to do it: Use soft, warm lighting in the evening and invest in blackout curtains to block any outside light. Dim your lights an hour before bedtime to signal your brain that it’s time to relax.
Optimize Temperature Control
- Why it works: Sleeping in a room that’s too warm or too cold can disrupt your sleep cycle.
- How to do it: Keep your bedroom temperature between 60-67°F (15-19°C) for optimal comfort. Use fans, air conditioning, or heating as needed.
Keep Electronics Out : Sleep Better With These Bedroom Tips
- Why it works: Screens emit blue light that suppresses melatonin production, making it harder to fall asleep.
- How to do it: Remove TVs, laptops, and smartphones from your bedroom or set a screen curfew an hour before bed. If you use your phone as an alarm, switch it to airplane mode and place it out of reach.
Add Relaxing Scents
- Why it works: Certain scents, like lavender or chamomile, are known to promote relaxation and better sleep.
- How to do it: Use essential oil diffusers, pillow sprays, or scented candles (extinguished before bed) to fill your room with calming aromas.
Incorporate White Noise Or Soft Sounds
- Why it works: Ambient sounds can drown out disruptive noises and help you stay asleep longer.
- How to do it: Try a white noise machine, a fan, or calming nature soundtracks. Apps and playlists designed for sleep are also great options.
Personalize Your Space
- Why it works: A room that feels like your own personal retreat can improve your sense of comfort and relaxation.
- How to do it: Decorate with items that bring you joy, like photos, artwork, or cozy throw blankets. Just be mindful not to overcrowd your space.
Regularly Clean and Maintain
- Why it works: A clean, fresh bedroom reduces allergens and creates a more pleasant environment.
- How to do it: Wash your bedding weekly, vacuum the floors, and dust furniture to keep your space clean and inviting.
Sleep Better With These Bedroom Tips
Adjusting your bedroom environment is crucial to achieving the sleep success you deserve. Small changes, like investing in a memory foam mattress or using light blocking glasses, can make a significant difference in your sleep health. Switching to cooling mattress pads or upgrading to a king size mattress can help improve sleep quality and relieve issues like neck pain.
Using blue light blocking strategies and controlling your bedroom’s temperature supports your natural circadian rhythm, leading to better nights and healthier mornings. Don’t underestimate the impact of high-quality bedding pillows, calming colors, and clean sheets on your overall sleep health. While this guide doesn’t provide medical advice, it’s grounded in science, with tips supported by resources like the Sleep Foundation and the National Library of Medicine.
Whether you struggle with sleep apnea or just need a fresh bedroom environment, these steps can enhance your comfort and rest. View your bedroom as a sanctuary—an investment in your health and well-being. Incorporating items like mattress pads, noise machines, and relaxing scents ensures that your space is optimized for relaxation. With these actionable tips, you’ll wake up feeling refreshed, recharged, and ready to embrace the day ahead.
