Countless experts have warned us about the health risks of sleep deprivation, yet many people struggle to get a good night’s sleep every evening. If you’re one of them, there’s good news and bad news. The bad news is that lack of sleep can slow reflexes, dull concentration, and increase the risk of various health problems. The good news is that there are plenty of simple ways to create a more sleep-friendly bedroom. Keep reading for five easy tips on how to make your bedroom better for sleeping — then settle in with your coziest pajamas for a restful, refreshing night of shut-eye.
1. The Right Mattress.
A quality night of sleep literally starts and ends with your mattress. It’s important to make sure you choose the right fit! Regardless of which mattress you prefer, most experts recommend replacing your mattress approximately once every eight to 10 years. However, certain types of mattresses may require less frequent replacement. For instance, memory foam typically has a lifespan of up to 15 years with proper maintenance. If you notice your bed sagging in the center or causing discomfort, it’s time for a new mattress!
2. Lower The Lights.
Light is one of the most important factors to consider when you’re trying to set the right bedroom environment for good sleep. Some people prefer a dim room, while others need pitch blackness; but no one can sleep properly if their sleep cycles are interrupted by artificial light. Try to avoid bright light sources at night, this includes your phone screen, and choose curtains or blinds that allow sunlight to enter in the morning. Sunlight is your body’s natural cue that it’s time to wake up and start the day.
We’ve already discussed how artificial light mimics natural light to keep you from sleep. One of the best things for a sleep-friendly room is to eliminate all lights possible. That means don’t leave a lamp on, remove any night-lights, and get heavy curtains or blackout blinds to eliminate outside light.
3. Choose The Right Colors.
It’s no secret that different colors evoke different emotions. For example, most people think of red as a passionate, bold, intense color; not exactly conducive to sleep. Whether you’re painting or using wallpaper, be mindful of the colors you choose for your bedroom. Cool colors and pastels, such as baby pink, mint green, or turquoise, help set a relaxing, soothing tone; plus, they’re easy to color-coordinate with furniture and other design elements. If you want your bedroom to be more sleep-friendly, try experimenting with different color schemes.
4. Keep It Clean.
Hidden “dust bunnies” are packed with allergens that, for some people, trigger symptoms like sniffling and congestion. Needless to say, it’s hard to sleep properly when you feel like you’ve got a cold! Give your bedroom a thorough vacuuming in all those hard-to-reach nooks and crannies, including the closet and under the bed, at least once per week to help keep your space allergen-free. Be sure to read our article on how often you should vacuum. Other trouble spots where dust bunnies like to congregate include along walls, in corners, and underneath radiators.
5. Remove The Electronics.
For the same reasons you shouldn’t have a TV or computer in your bedroom, you also shouldn’t have a cellphone, tablet, laptop, portable game console, or e-reader in the room either. Most of these devices also emit the sleep stealing light and are used for consuming content that may rob you of sleep because it’s so engaging. Removing these devices are an easy way to help make your room more sleep-friendly.
You should also adjust the position and location of your alarm clock. Not only is the light from the digital display distracting, but many people find themselves constantly looking at the time displayed on their clock, and if it’s getting late, start worrying about losing sleep. This worry over losing sleep can cause anxiety, which will lead to even more lost sleep. The best solution for alarm clocks is to set them at the given wake-up time, place them on the other side of the room, and turn them away from you. This keeps you from worrying about the time, and it also prevents you from sleeping in by hitting the snooze button as it forces you to get up from bed in the morning to turn it off.
6. Adjust The Air.
Since we can’t see it or feel it, we often forget the air around us and it’s one of the most important factors for getting a good night of sleep. Adjusting its temperature, or even the way it smells can make a world of difference.
For optimal sleep, remember the two A’s: air conditioning and aromatherapy! Experts recommend a temperature of around 68 degrees Fahrenheit for ideal sleep conditions, which can be enhanced even further with soothing aromatherapy scents like lilac, vanilla, and lavender. (Just be wary of invigorating scents that will perk you up instead of putting you to sleep, like citrus or peppermint.)
Everyone agrees that a good night’s sleep is an essential part of life. We hope these tips will help you make a more sleep-friendly bedroom.
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