Many people are choosing to make sleep a priority and realizing they can accomplish it by keeping a bedtime routine, exercising regularly, eating sleep-friendly foods, and relaxing before bedtime. However, there is one aspect of sleep hygiene that still needs more attention. One that should be at the forefront of the pursuit for better sleep, the sleep environment. All too often, people overlook the importance of what a bedroom actually means in getting great sleep.
If sleep is important to you, it’s time to start looking at how your bedroom impacts your sleep, and methods to improve it.
CHANGE HOW YOU THINK ABOUT YOUR ROOM
One of the biggest keys in maximizing the efficiency for sleep in your room is what you associate your room with. Ideally your room should be used for two purposes only: sleep and romance.
LAVISH YOURSELF WITH LAYERS
Throughout the course of the night, your body temp can fluctuate. Being easily able to add or take off a layer so you can get comfortable quickly supports a restful night. Plus side, layering your bedding creates a more luxurious, hotel-like bed where you can curl up.
Hanging blackout curtains gives you control over your sleeping space. If you want to get some sleep before the sun’s even set, you can. If you want to sleep in on Saturday to rest up after a busy week, you can.
CONTROL YOUR SOUNDSCAPE
If you’ve never thought about your ideal soundscape for sleep, this is the time to start. Knowing what kind of auditory inputs help you sleep and which keep you from it, can make a big difference in both your ability to fall asleep quickly and your ability to stay asleep.
KEEP IT COOL
Studies have found that anywhere between 60 to 67 degrees Fahrenheit is the ideal temp for undisrupted sleep. The last thing you want is to sweat or shiver in bed, which can lead to an restless night.
What aromatherapy does is creates an atmosphere that is relaxing and calming, which can help you wind down to sleep. It is also good as part of a routine that, through continued use, your brain will pick up as a cue that it’s almost time for bed.
DITCH ALL ELECTRONICS
For the same reasons you shouldn’t have a TV or computer in your bedroom, you also shouldn’t have a cellphone, tablet, laptop, portable game console, or e-reader in the room either. Most of these devices also emit the sleep stealing light.
SOOTHING WALL COLOR
Color has a powerful effect on our mood and can influence our sleep quality by creating a calm environment. . Try to stick to neutral, pastel, or muted shades, as bold colors can trick the brain into thinking it needs to be alert.
For optimal balance, position your bed against the middle of a wall as far away from the door as possible, and with room on both sides.
Thanks to growing advocacy and the abundance of available information on sleep medicine there is a growing awareness into the importance of getting quality sleep every night. More people are beginning to realize the benefits of practicing sleep hygiene, and how it can positively impact their daily lives.