Sometimes, the only thing that is holding you back from a good night’s sleep is your bedroom. That’s right, it might only take a few changes and tweaks where you do your sleeping to start getting a better night’s sleep. What great is that this is usually a fairly simple thing to fix. Just a few modifications here and there and you’ll be waking up more refreshed than ever.
Keep It Dark
An often neglected part of sleeping well is just making sure that bedroom is as dark as possible. This means no falling asleep with the television on, no bright alarm clocks or night lights and no light coming in the windows. For most people, this is something that is super easy to control.
Too much light coming in the bedroom window from the streetlights? Put up some blackout curtains.
Digital alarm clock creating too much of a glow? Use an alarm clock that doesn’t light up at night.
Night light creating far too much light? Get rid of the night light, or put it in the bathroom or hall and keep the door closed while you sleep.
Light coming into the room that you can’t control? Get a good sleep mask to block out the light.
Keep It Quiet
Noise is one of those things that you just don’t realize disrupts your sleep as much as it does. From a partner who snores, to street traffic noises, to the neighbor’s barking dog – pretty much any amount of annoying noise while you are trying to sleep is a bad thing. Unfortunately, you cannot usually control the noise, especially if the person sleeping next to you is causing it with their snores!
That being said, there are some things that you can do to reduce or eliminate the amount of annoying noise that reaches your ears while you’re trying to have some sweet dreams. Consider getting one or more of the following to keep things nice and quiet:
- ear plugs for sleeping
- noise cancelling machine for sleeping
- sound blocking curtains (for blocking out street noise)
Short of moving to a quieter home, these are really your best options when it comes to lowering the noise levels that intrude upon your sleep time.
Keep It Comfortable
Countless insomnia help sites mention keeping your bedroom at the perfect temperature for sleeping. If you have the bedroom too warm, then you won’t get the sleep you desire. Got the room too cold? Then you’ll get the same results.
Experts agree that somewhere between 65 and 72 degrees is the optimal temperature for sleeping. This is because it keeps the room just cool enough for your body temperature to drop slightly, which actually induces sleep. The exact temperature that you need in that range listed above is something that you will have to experiment with on your own.
Another thing to remember is that you should always sleep in a pair of socks to keep your feet warm. Why? Studies show that if you feet are too cold, it will result in poor sleep.
You’ll also want to make sure that your bed is actually comfortable for sleeping. You don’t want something that is too firm if you’re a side sleeper as it will result in sore shoulders when you wake up. And you don’t want something too soft that can result in some back pain when you wake. The same thing goes for your pillow – make sure it’s not too flat or too fluffy lest you wake up with neck pain.
Make It Soothing
A big part of optimizing your bedroom as a super sleep zone is making sure that the room itself is soothing. This includes obvious things like blocking out annoying noises and making the temperature comfortable, as already mentioned.
Other things that you will want to consider are soothing scents that induce sleep like lavender. Or a nightly cup of calming tea or warm milk before bed might help set this mood. Another way of setting up a soothing zone is a noise cancelling machine that plays soothing sounds, like rain or ocean waves, while you sleep.
And avoid lots of clutter in the bedroom! You might not realize it, but a bedroom that is cluttered and messy actually creates some panic in the mind, which makes it difficult to fall asleep.
Have you designed the perfect sleep space and still not getting perfect night’s sleep that you desire? See if something else is wrecking your sleep.