There’s more to creating an ideal sleep environment than having a cozy mattress. If you’re not getting quality rest, your bedroom could be to blame! A few easy updates can change your boring bedroom into a relaxing oasis so you can wake up refreshed and ready to take on the day. Try one or two (or more) of these tips:
Most people don’t think about the different kinds of light their bedroom needs. Experts recommend making your bedroom as dark as possible to simulate the dark nights our ancestors were used to. But for the rest of the day, you’ll also want a bright and cheerful atmosphere. Here are some ways to do that:
- Window treatment: If you have an annoying streetlight right outside your window, you know how disrupting it can be to your sleep. And for those working alternate shifts, the sun can confuse you into getting up before it’s time. Stop exterior lights from interrupting your sleep is by adding heavier drapes, shades, or blackout curtains. Then for the rest of the day you can easily open up and let the sun shine in!
- Change your lighting: Swap out high wattage light bulbs for softer versions. While bright light is necessary in some areas, such as overhead lighting, try dimmer versions on other lamps. Especially next to the bed! Lamps with low wattage light bulbs can produce gentle and ambient lighting perfect for getting ready to fall asleep.
- Turn off electronics: One of the biggest sleep disruptors is electronics. The blue light emitted from your cell phone, laptop, and TV make it difficult for your body to produce melatonin, a sleep-inducing chemical, making your brain think it’s still daylight. Ideally, it’s better to keep those devices out of your bedroom all together, but at least try to stop using them an hour before going to bed so you can relax and unwind. To help, consider adding a way to screen your TV (like installing a door into an entertainment cabinet, or a stylish curtain over the wall), and get a nightstand with drawers so you can slide your phones and tablets out of sight.
Attention to your room’s style can help create a sense of relaxation, while too much clutter might just stress you out.
- Color: Use cool colors such as blues, greens, or pastels that you associate with calmness. This can also help reduce blood pressure and heart rate. Lighter colors can make a room appear larger, while darker colors can make a room appear more intimate and warm. Darker colors also help with reducing light in the room for better sleep.
- Scents: A whiff of sweaty socks or the dog’s bed can create an unpleasant environment. Try introducing subtle, relaxing smells like lavender, vanilla, and jasmine – or anything else that soothes you!
- Sounds: A rhythmic background noise can help you sleep more soundly. Try adding something to your room that creates pink noise, a type of sound that is at a consistent frequency. Examples include a steady rain or waves on the shore.
- Plants: Not only do plants liven up your bedroom, they also have great benefits when it comes to sleep. Plants can purify the air by absorbing odors and molds that impact your breathing and lung health. Some of the best plants for your bedroom include lavender, aloe, and ivy.
- Arrangement matters: Make sure you can move around easily, whether fully awake or half-asleep. Place nightstands in easy reach so you can put down that book or turn on the light without extra effort.
Keep it Clean
It’s hard to relax when all you can see are chores to be done, and life has more than enough problems to keep you up at night. Studies have shown that a tidy bedroom can lead to better sleep.
- Avoid distractions: Try to avoid making your bedroom into a gym or office. Doing other, less pleasurable activities in the bedroom makes you associate the space with stress. By keeping distractions away, it will be easier to fall asleep and stay asleep once you get into bed.
- Give a dog a bed: We all love snuggling up to our favorite furry companion, but unfortunately they can disrupt our sleep. Have your pets sleep in a separate bed to minimize that midnight paw to the face, and to keep dander out of sinuses.
- Clean your room: Take a few extra minutes to put things away so you’re not staring at a mess when you’re trying to relax. Keeping your bed made and linens clean isn’t just nice to look at, it also reduces the dirt in the air and on your skin. Removing allergens means no waking up stuffy and sniffling in the middle of the night.
- Go carpet-free: Carpet is another thing that traps dirt, so think about wood flooring with rugs instead. A rug provides softness to the space, but it’s less area to keep clean.
- Purify the air: The white noise and cleaning power of an air purifier is both soothing and good for you.
The bed is the center of the bedroom, so make sure you give it some attention. You should have pleasant associations every time you look at it, so if you hate your headboard it could be time for a change. There are other things to help you snooze as well:
- Diagnose your bed issues: Is it time to replace? Follow our tips to do a check-up and see if your mattress or bedding might be losing you sleep. Making sure you’re supported by the right mattress and mattress support is key to staying comfortable and pain-free all night long. Need new support? Browse our selection of bed frames, bases, and platform beds.
- Address allergies: We already talked about cleaning up your room to reduce dust, pollen, and other things giving you the sniffles. Changing the bedding can help too, but you can also get natural and allergen-free bedding for an extra assist.
- Comfy cozy: You spend about 8 hours in bed, at least, so make sure it feels good to be there! Choose quality sheets and blankets that make it a pleasure to tuck yourself in.
- Location location: Try to keep your bed away from outside light sources if you can. An interior wall that isn’t too close to a door or window is best, as long as it doesn’t obstruct your movement.
Spring is a great time to clean up and make some changes so you can sleep soundly during the hot summer months!