If you are having trouble sleeping or just want to improve your sleep quality, then it is vital to create the perfect sleep environment. The bedroom should be cool and dark so that it can be restful for you.
There should also not be any light coming in from outside once the sun goes down because this will disrupt your circadian rhythm. You may need to get blackout curtains or use an eye mask if necessary. It is also helpful to remove anything that might distract you from falling asleep, like TVs, computers, and other electronics.
Tips to improve your sleeping space
If you maximise your sleeping environment, you’ll see compounding returns with more energy during the day.
Keep your bedroom at a cool temperature
If you aren’t already, keep your bedroom at a cool temperature. If it’s too cold for human comfort, you might find yourself awake all through the night because of discomfort or shivering from being exposed to such low temperatures. In fact, some studies have found that keeping the room slightly colder than usual can make people sleep more soundly.
Turn off distractions like the TV, computer, or phone
One way that you can create a distraction-free zone is by removing any electronics from the room. This includes TVs, computers, or anything else with a screen (e.g., phones). If it’s impracticable to remove these items from your sleeping environment, make sure to switch them off, this will stop the blue light from keeping you awake.
Block out other noises in the house
You can do this with a white noise machine. This will help you sleep better at night by blocking out noises in the house, like your partner’s snoring or loud neighbours partying late into the night.
A great way to do this is with an app that allows you to play soothing nature sounds much like what you would hear on a relaxing vacation—though you can also use a white noise machine instead. Use the sounds to fall asleep and stay asleep all night long, without any distractions from other noises in the house or letting it disturb your partner’s sleep as well.
Install blackout curtains
Blackout curtains will make sure that it is pitch black inside the bedroom as soon as you close your eyes.
This will help you sleep better and not wake up from light outside. There are many types of blackout drapes to choose from, so there should be no problem finding a pair that fits into your budget and decor.
Keep in mind that blackout curtains may not help you sleep if the temperature inside the room is too warm. In this case, invest in a good air purifier or fan to keep your bedroom fresh and comfortable.
Get a new mattress
Make sure it fits your needs. After all, you sleep on it every night so improving this will improve your sleep the most out of all the other items in your bedroom! You need a mattress that is supportive and comfortable for you and your partner.
You want a mattress that aligns your spine, and we recommend a memory foam or a hybrid mattress. You also want a mattress that will not be too hot at night as you sleep on it. The hybrid is the best for this reason combining memory foam or latex and pocket springs (instead of the traditional innerspring mattress). Have a look at our bed in a box mattress selection for more details on this.
Invest in a comfortable pillow
Pillows come in various shapes and sizes, so it’s important to find the right shape for your body. The correct pillow height will keep you from waking up with neck pain and help maintain an optimal sleeping position through the night. A thin pillow is ideal if you sleep on your stomach or back, while side-sleepers may prefer a thicker pillow in the middle.
If you sleep on your back, look for a firm and supportive pillow with medium height to prevent neck pain throughout the night. It should feel pleasant against your skin and keep your head cool all night long while providing just enough support under your head, neck, jawline and shoulders.
Declutter the bedroom with
Do you have stuff that’s just taking up space? Do not avoid facing the problem of clutter and getting rid of it! You can do this by following these simple steps and tricks.
Use a storage container with lids when packing away clothes, shoes, and books.
You should not be scared to let go of what you do not need! Put your unwanted clothes in a garbage bag for charity, take old papers straight to the recycling bin instead of keeping them around “just in case”, etc. It can seem complicated, but it will feel so much better when everything is organised again.
Keep pets out of the bedroom
Even though we love our furry friends, and they love to sleep on the bed. They can cause you to wake up in the night and ruin your REM sleep leaving you tired and unrested in the day. The best practice is to keep them out of the bedroom so that they don’t have a negative impact on your restful slumber.
Create the perfect sleep environment with lots of natural light, plants, and soft surfaces.
Some sort of natural light in the bedroom is recommended for good sleep habits, that doesn’t mean you should be sleeping with direct sunlight shining right on your face or waking up to an alarm clock view of a bright orange sunrise.
Try placing mirrors to reflect natural light from a window or using low wattage bulbs and lampshades that create soft lighting in your bedroom. This kind of ‘warm’ light helps induce sleepiness at night time, while bright lights can have the opposite effect on some people. Plants are also great for helping with good sleep habits. Having a little greenery in your bedroom helps you breathe more easily at night, which is vital for calming you down and getting a good night’s rest.
Soft surfaces are also great for sleep habits as they can help keep things quiet so that outside noise doesn’t disturb you while you’re trying to get some shut-eye. This means you may want to try using a mattress cover or even placing rugs and carpets over hard surfaces so that the sound doesn’t carry, allowing for better sleep.
Use a humidifier to keep your air moist and comfortable
One of the best things you can do for yourself is keep your air moist and comfortable (hello, winter). But sometimes, it’s hard to remember what a difference humidity makes. With all this time indoors during the cold months, we need moisture added back into our homes-because not having enough of it causes dry skin and chapped lips, plus it makes the air feel cold. A humidifier is a great way to make your environment more comfortable and healthy.
We recommend setting up one in the bedroom because we spend so much time there at night (the body also produces some extra moisture while we sleep), but they’re good for any room you want moistened-especially if you have a fireplace or woodstove. They’re beneficial for keeping your skin, sinuses and throat healthy.
A few tips on habits before bed to improve sleep
Avoid caffeine after 2 pm
Avoid caffeine after 2 pm, so it doesn’t disrupt your sleep pattern. If you want to drink one or two cups of coffee, keep them before the afternoon, so they don’t prevent you from sleeping at night.
Take a warm bath with oils
A warm bath relaxes your muscles to help your body and mind sleep better. To further improve this method, pour a few tablespoons of lavender oil into the water, and soak for about 20 minutes before bedtime to relax your muscles and mind so you can sleep more soundly through the night.
If you don’t have access to any bath oils or do not want to use them on your skin, try adding some sprigs of lavender into the bathtub. Just be sure to remove them before getting out, or else you may end up with a few itchy bumps in unusual places!
Be aware that some oils can cause irritation and redness when applied directly to the skin if your skin is sensitive. Be cautious about using this method on children and babies, as well.
Try not to eat or drink anything after 8 pm (except water)
If you want to sleep better, try not eating or drinking anything after eight pm. This will help your body because it won’t be digesting food as you’re trying to go to bed. It also gives the digestive system a break and allows the body time for itself without having extra work that digestion is needed for.
If you’re hungry before bed, it might be best to eat a small snack. Avoid carbs or sugary snacks that will give your body more energy and keep you up at night. Try something like cereal with milk or peanut butter toast without the jelly, so the sugar isn’t high enough to cause trouble for sleeping. You can also drink some warm milk because the tryptophan in it will help you sleep.
Exercise to sleep better
On average, we spend a third of our lives sleeping. When you think about all the time spent lying in bed at night, it’s essential to have a good sleep hygiene practices to refresh your mind and body when you wake up each day. There are many ways this can be achieved, but the first among them is exercising regularly.
By getting your heart rate up and pumping oxygen into your body, you will feel much more refreshed in the morning. Plus, if you are regularly exercising throughout the day, this is also likely to help with any sleeping problems that arise at night.Perfect sleep environment