Have you ever thought about how your bedroom environment affects your sleep quality? Most people don’t and are often surprised to find out that their nighttime surroundings can have far-reaching implications for how they sleep at night. From the temperatures in your bedroom to the uncomfortable pillow you beat into submission night after night and from the light shining through the window to the sound of your neighbor’s dog barking, your bedroom environment has a significant and measurable impact on your sleep quality. The good news is if you’re lying awake night after night, getting some shut-eye might be easier than you think. Ahead we take a look at seven ways to optimize your bedroom for a better night’s sleep.
Lower The Temperature In Your Bedroom
If you find it hard to sleep when you’re hot, you’re not alone; most people do. The fact is if your bedroom is too warm, it can affect how your body drops its core temperature and interfere with your sleep. Studies have even shown that warm ambient temperatures increase wakefulness and decrease the amount of time spent in the REM sleep stage (or your deepest, most restful sleep stage). Long story short, warm temperatures in your bedroom will get in the way of a good night’s sleep.
To optimize your bedroom for better sleep, the thermostat should be somewhere between 60 to 67 degrees Fahrenheit. For most people, that’s a relatively easy fix. If that’s not an option, you could also try ceiling fans or electric fans. And if the weather permits, you could just open the windows.
Make Your Room As Dark As Possible
While you probably want your bedroom to be bright and inviting during the day, it’s important to get your room as dark as you possibly can at night — if you want a good night’s sleep.
For those that don’t know, melatonin is the hormone in your body that does the heavy lifting to keep your circadian rhythms in check. Its primary function is to signal your body that it’s time to sleep. And studies have shown that exposure to light before bed will suppress your melatonin production and delay your sleep.
So, if there is a street light shining through your window or your partner likes to stay up late reading, you may be surprised to know that beyond the nuisance of a light shining in your eye, that exposure could be impeding your sleep.
To optimize your bedroom for better sleep, think about adding blackout curtains to your windows, keep your bedroom door closed, and maybe buy a book light for your partner. Dimming the lights in your room and throughout your home as a part of your bedtime routine is also a good idea. Doing so consistently will eventually begin to signal your body that it’s time to go to bed.
Keep It Quiet
Ambient noise is everywhere (think street noise, the neighbor’s dog, or the loud snores of your partner), and they can do a pretty good job of keeping many of us awake at night. Interestingly, consistent exposure to noise can even affect our deep sleep cycles.
While there’s not much you can do about street noise or your neighbor’s dog; there are some steps you can take to mitigate the annoyance and optimize your bedroom for better sleep. Earplugs and white noise machines are often a great first-line defense against ambient noise. Earplugs, of course, will block the loud sounds around you, and white noise machines are great for drowning out the background noise, making it easier for you to fall asleep.
If you’re lying awake at night because of a snoring partner, you could prompt them— nicely— to roll over and sleep on their side. If their snoring persists, however, that could be a sign of a sleep disorder that may require a trip to the doctor.
Reduce The Clutter
Believe it or not, taking some time each day to declutter and organize your space has implications for your sleep quality as well. A disorganized or cluttered bedroom can be counterproductive to feeling relaxed. And if you’re not relaxed, falling asleep is almost impossible. To optimize your bedroom for better sleep, take some time each day (or each evening) to ensure that there’s a place for everything and everything is in its place.
Invest In Your Bed And Bedding
Interestingly we spend about ⅓ of our lives sleeping or in bed trying to fall asleep.
That’s a lot of time, yet many of us don’t think too much about what we’re sleeping on. To be honest, it should come as no surprise that a good quality mattress and a supportive pillow can go a long way toward getting a good night’s sleep. This one is easy, the comfier you are and the cozier you feel, the easier it will be to catch some zzz’s.
Make Sure Your Bedroom Stays True To Its Purpose
Over the last two years, our homes have turned into our everything. For many people, bedrooms have pulled double duty, also serving as makeshift offices. Unfortunately, though, that could be affecting your sleep quality, and not in a good way. If you’re trying to relax in a place that causes you stress, it’s hard to separate the two come nighttime. The fact is your bedroom should be reserved for sleep and sex only.
So, if your home office is taking up precious real estate in your bedroom, think about changing the venue. Moving your workspace out of the bedroom will make it easier to sign off at the end of the day.
