A good night’s sleep is essential for so many reasons; if you sleep well, you will be more productive, less distracted and more energetic. There are so many factors that contribute to a good night’s sleep, and one of them is your sleeping environment. With a good environment, you will fall asleep fast and get an uninterrupted sleep for the recommended seven to nine hours. So, how do you make your bedroom more sleep friendly? Consider the following tips.
When there is clutter in your bedroom, your motivation to go to sleep will be lower and the clutter can also be a distraction causing you not to fall asleep faster. It’s always hard to relax when there is clutter everywhere. Thus, start by cleaning your room and getting rid of anything that you don’t use and all things that don’t belong in the bedroom. If you don’t have a built-in closet, buy a standalone one to avoid having clothes on your bed or the floor. Other essentials you can put in your room include a nightstand, some wall décor and lights.
Take the Electronics Out
TVs, computers, video games, tablets and cell phones in the bedroom can affect the quality of sleep you get every night. For the screens, the blue light they emit is bad for bedtime because it can affect the release of the hormone that promotes sleep and this can make it harder for you to fall asleep faster. Thus, try and keep electronics out of your bedroom. If you must have them in there, make it a habit to switch them off at least thirty minutes before your bedtime. For something like your phone or tablet, keep them on the nightstand instead of having them in bed with you. This will reduce the temptation of checking messages or browsing the internet at night.
Paint and Decorate
A fresh layer of paint and some décor is another step you can take to make your bedroom more sleep-friendly. Try colours that promote calmness such as blue, pink, green and yellow. Painting your bedroom can be DIY or you can hire someone to do it for you. Don’t go overboard with the décor as too much can turn out to be a distraction.
Use Curtains and Blinds that Make the Room Dark
At night, your bed should have minimal light if you want to fall asleep faster. Therefore, invest in curtains that will block light. If you have any electronics in the room, keep them off at bedtime. You can try an eye mask too.
Have a Comfortable and Clean Bed
How long have you had that mattress? If it’s past its expected lifespan, some parts are sagging, or it no longer feels comfortable to sleep on, you probably need to get a new one. The wrong mattress can be a cause of restless nights and even back and neck pain. You don’t have to buy the firmest mattress, but the one you get should give you the right comfort and support. You should make this choice based on your body type and sleep habits. The different features to look out for are discussed in this EachNight post.
Keep Your Room Cool
Some people fall asleep better at lower temperatures than others. Experiment with different temperatures until you find one where you fall asleep easily and remain comfortable for the rest of the night.
These are just some of the improvements you can make to your bedroom for better sleep. However, remember that the sleep environment is not the only factor that affects sleep. Stress and poor lifestyle choices can affect your sleep patterns too. Thus, as you work on your room, check on those too.