If you are looking for ways to improve your sleep at night, the first critical step is to create a sleep friendly environment. But what goes into making your sleeping space as restful as possible? Below, are several tips to make your bedroom a sleep sanctuary.
1) Choose room colors that promote sleep
Your bedroom should exude calm. When you step inside your room, you should feel like taking a breath of fresh air. This all starts with wall color. That’s your first step to creating an ideal sleep environment.
Your wall color should be a soothing shade, think blues and grays, or, for those who love a warmer palette, a soft beige. Stick to neutral colors, they’re nearly impossible to mess up, but make sure they don’t make your room look dingy.
No matter how much you think you love that bright pink, keep it off your wall! If you feel the need for brighter colors, add throw pillows or a rug.
Take into account your natural lighting, find out the best possible shades for the amount and the direction of light your windows face. If you don’t have windows in your room, set up several soft lighting choices around the room.
>> Read more: Can color psychology improve your sleep?
2) Use Feng Shui to create a calming space
The Chinese art of Feng Shui (pronounced “feng shway”) focuses on the energy of the room. While the philosophy behind Feng Shui can be in-depth and complicated, there are general principles about furniture arrangement that can be gleaned and used for good effect.
Principles of feng shui include
- clear cluttered areas
- opt for furniture with curved corners, not edges
- create a cocoon-like environment and shut out the world
Finding the ideal arrangement of your bedroom can be difficult, especially since it can involve working with awkward angles or limited space.
If you are dealing a smaller space, you may need to minimize your furniture. If you have closet space, get rid of your dresser! Move things around, find out what you like!
Rearrange your furniture and try different layouts. If you do this a few times, you’ll find a layout that works perfectly for your room and that promotes a sense of calm.
3) Prioritize your bed
Your bed is the focal point of your room, and technically, the place you spend most of your time. It’s important to build a bed that is perfectly suited to your tastes, but be warned, it may make sleeping anywhere else difficult!
Start with your foundation, your mattress. This will likely be the most expensive step, as it may involve replacing your mattress if it’s over 10 years old, or there’s an issue with it. You should choose a good mattress that supports your body and the way you prefer to sleep.
Your pillows should not overwhelm your bed, don’t go over six for a king or queen, and definitely not over three for a twin. Find your preferred amount of thickness for pillows. Consider a memory foam pillow, especially if you have allergies and can’t use a down pillow.
Your sheets are also important, you should have clean, natural fiber sheets, Egyptian and pima cotton sheets are viewed as the best on the market, although you may prefer silkier sheets like sateen or percale. Find out what you like best and go with it!
Your bedding choices can be instrumental in how well you are sleeping. Light bedding is recommended, as this will help keep you from overheating at night, which can mess with your sleep patterns, but if you get chilled at night, a duvet can be perfect!
Toss a throw across the foot of your bed, something soft like micro-fiber, fleece, or, if you’re feeling luxurious, faux fur.
These are all guidelines, so an important thing to remember is to focus on how things feel.
Find out what textures appeal to you. Soft, warm sheets or silky and cool, linen or cotton comforters, dense or puffy pillows, find out what you love.
Make sure you keep a regular washing schedule to keep your bedding fresh, your skin will thank you! Line dry your sheets if possible, you’ll save on your energy bill, and your bed will smell amazing! You can also try natural linen spray in one of your favorite scents.
4) Keep your room clean
Having a clean room is crucial for optimal sleep, but you really don’t want to be scrubbing floorboards before bed. Save the deep cleaning for your day off, and stick to a light pick-up if your room is messy.
Use a hamper! It’s great for quick tidying up, and it shouldn’t be too hard to convince your significant other to use it too.
Also, keep the clutter down. Decorating with knick-knacks is a fantastic idea, as long as they don’t take over your space. Keep surfaces fairly clear, with items arranged in a way you like.
If you aren’t sure if something is too cluttered, take a step back, close your eyes, then look. If your eyes don’t know where to land, or it makes you feel tired, it’s too much!
>> Read More: 4 ways to stop your messy bedroom ruining your sleep
5) Create a cool, dark environment
Your room should be kept cool, quiet and dark. The ideal temperature for sleep is around 65 degrees, as a cool room will lower your body temperature and help you fall asleep.
A quiet room is also important, as loud noises will wreck your calm and interrupt your sleep. If noise pollution is an issue for your, consider a white noise sleep sound machine.
If you have windows in your room, you will need curtains. It is essential that your room is completely dark for a good night’s sleep. Fit your room with black out drapes. You should also get rid of anything that glows or blinks as these lights can make it hard for your body to wind down.
>> Read More: The science of sleeping in a cool room
6) Keep a calm environment
Another part of keeping a calm room is keeping yourself calm. Your bedroom shouldn’t be an office, an exercise room, or a playroom for your kids.
Move any and all electronics out of your room, especially tv’s and anything with neon lighting. Make sure your lights are soft, nothing LED or incandescent.
Find a scent you love and use a room diffuser, but make sure it’s natural! Artificial scents can cause headaches and worsen certain health issues. Lavender is popular choice, as are bergamot and vanilla, but you can use any scent that you love, as long as you find it calming.
So there you have it! Follow these tips to create the ideal sleep environment. While these tips can have a major impact on your sleep, keep in mind that sometimes you need something extra to get a full night’s sleep. For those trying evenings, consider a natural sleep aid. A sleep supplement can be a great way to get relaxing, restorative rest. This can be especially important for those times when you struggle with occasional sleeplessness.
Leave a comment with your favorite sleep tips and tricks!
About the author
Daniel Powers is a health fanatic, writer, and entrepreneur. Obsessed with optimizing every aspect of life, he writes about sleep and how natural sleep aids can boost overall sleep quality.