Getting a good nights sleep can be difficult but creating a sleep-inducing bedroom environment can help. There are a few simple steps you can take to turn a chaotic sleep space into a restful retreat. First, the key is to set a tranquil, soothing tone by keeping the bedroom neat and uncluttered. Secondly, block out any annoying sound with white noise or earplugs. Finally, make sure your bed is comfortable and minimally decorated.
The goal is to have a bedroom that is inviting and calming, rather than chaotic or energizing. We suggest starting with some simple decorating decisions to create a more peaceful atmosphere. Consider using muted, natural tones on the walls, layered blankets and throws and keeping the technology out of the room. Add a few plants to bring in some life and keep clutter to a minimum. Keep any decorative items to a minimum, focusing on comfortable lighting and calming colors.
Once you have the right aesthetic and calming atmosphere set, now focus on any disruptive sounds. Earplugs can help but you can also incorporate a sound machine to mask noisy street traffic and jarring alarms. You can also utilize a weighted blanket if you have trouble with feeling too warm in bed.
Creating a Comfortable Bed
The last step is ensuring your bed is comfortable. Change up your bedding with comfortable sheets and a few pillows. Consider a mattress topper or foam mattress due to it’s pressure point-relieving properties. Lastly, make sure you don’t spend any of your time catching up on work or watching tv in bed. This is a space for sleep only, so keep it designated for slumber and relaxation.
Sleep Temperature
The temperature of your room can make a massive difference when it comes to sleep quality. Studies have suggested that the optimal temperature is between 60-67 degrees Fahrenheit–cool enough for your body to regulate its core temperature but not so cold that you can’t sleep comfortably. Make sure to look for breathable materials and light layers if it’s too warm in your bedroom or living space.
Bedtime Routines
In addition to bedroom modifications and comfort, having a consistent bedtime routine can be beneficial to your sleep quality. Aim for a consistent sleep schedule and turn off screens at least an hour before bed.
General Sleep Tips
- Cut down on caffeine and alcohol
- Eliminate screen time an hour before bed
- Keep your bedroom dark and cool
- Make sure your mattress and pillow are comfortable
- Read a book before bed
- Try some relaxation exercises
Conclusion
Making a few simple changes to your bedroom can help you achieve a better nights sleep. Start by creating a tranquil atmosphere and blocking out any disruptive sounds. Invest in comfortable bedding and temperature regulating sleepwear. Finally, develop a consistent sleep schedule and stick to it.