There are many factors that could affect the quality of your sleep, including the environment in your bedroom. A poor sleeping environment could impact the quality of your sleep, your ability to fall asleep, how often you wake up throughout the night, and how rested you feel when you wake up. Prepare your bedroom for a good night’s sleep with these helpful tips:
Control the Sound
You must be in control of the sound in your room if you want to sleep well at night. It’s not the actual sound that wakes you up, but rather the inconsistency of sound. What does this mean? Let’s say you fall asleep with your TV turned on. The sound of the TV playing will not necessarily wake you up, but if a commercial comes on that is much louder than the other programming, this sudden change in volume can wake you up.
Get a good night’s sleep by keeping the room as quiet as possible. If there are noises you cannot control--such as a noisy neighbor--turn on a sound machine before you fall asleep. The sound machine will drown out the noises around you and produce a steady sound that will not disturb your slumber.
Paint the Walls
Believe it or not, the color of your bedroom walls could affect your ability to fall asleep. Studies have shown that people who sleep in bedrooms that are painted blue, yellow, or green get the most sleep per night. People who have brown, purple, or gray walls tend to sleep the least. This is probably because blue, green, and yellow are relaxing colors, so being in their presence could put your mind at ease. On the other hand, purple is a stimulating color and brown and gray are both dreary colors that could invoke sadness.
Turn the Air Down
Studies have also shown that people usually sleep the best when their bedroom is between 60 and 67 degrees Fahrenheit. However, if you get cold easily, this temperature could be too low for you. It’s best to play around with different temperatures to see which is right for your body.
Choose A Comfortable Bed
Your bed plays an important role in the quality of your sleep. If you are waking up with body aches or if you get a better night’s sleep when you’re away from home, it’s time to buy a new bed. Your mattress should be big enough to comfortably fit everyone who sleeps on it--including pets. You should also buy new pillows that will help you get a good night’s sleep. Look for pillows that are designed for people who sleep in your preferred sleeping position. For example, if you sleep on your side, the pillow should be full and fluffy to support your neck. Buying a new bed may seem excessive, but it’s a wise investment if you are having trouble sleeping.
Get Rid of Clutter
A room full of clutter can make you feel anxious as you are trying to fall asleep--especially if the clutter is related to work. For this reason, it’s recommended that you keep clutter out of your bedroom at all times. If the room is organized, it will be much easier to clear your mind and relax your body so you can fall asleep.
Block Natural Light
If natural light starts streaming into your room in the morning, your body sense the light and take this as a sign that it is time to wake up. To prevent natural light from ruining your sleep, it’s important to use blackout curtains or blinds on your windows. Blackout window treatments will prevent all natural light from coming into your room, whereas other window treatments will only block some light. This means your body will not be exposed to natural light in the morning, so you will be able to sleep in as long as you’d like. Anyone can benefit from using these window treatments, but they are especially useful for people who work nights and sleep during the day.
Keep A Soft Light Nearby
Many people wake up in the middle of the night to use the bathroom, grab a snack, or check on their kids. If you wake up throughout the night, it’s a good idea to keep a soft light such as a flashlight or nightlight by your bed. When you wake up, use the soft light to navigate through the house so you don’t have to turn on any overhead lights. This will limit your exposure to light so it’s easier to fall back asleep.
Spray Lavender Scents
Find a lavender-scented spray that you can use to freshen up your bedroom. Research has shown that lavender can relax the body by lowering heart rate and blood pressure. It can also be an effective way to improve your mood and make you feel tired. Spraying this scent throughout your bedroom can create the calm environment you need to fall asleep.
Make Your Bed
Take a few minutes to make your bed every morning no matter how tired you feel. Studies have shown that people who make their bed on a regular basis get better sleep than people who leave their beds unmade throughout the day. This could be because a made bed looks neat and organized, which makes you feel more at ease in your bedroom.
Making these adjustments in your bedroom could help you finally get the rest you need to feel energized and awake all day. If you still aren’t getting a good night’s sleep, turn to Som Sleep. This supplement promotes rest and relaxation, so it helps your body prepare to drift into sleep and stay there all night!