If your bedroom needs a makeover and you’re having trouble sleeping, you’ll be pleased to know that you can kill two birds with one stone. A few adjustments to your bedroom could go a long way towards promoting a good night’s sleep. These simple tips will help you tailor your bedroom for the perfect night’s sleep.
Fragrances such as vanilla, jasmine, and lavender are well-known sleep aids that not only promote relaxation but improve the quality of your sleep. Burning a scented candle for an hour before you hit the sack introduces a subtle scent to the room. Just remember to blow it out before you fall asleep! A reed diffuser is another great option. (Bonus: you don’t have to worry about your room catching alight.) If you prefer fresh scents, consider placing a vase of cut flowers or a bowl of fresh on your dresser. If you’re going for jasmine, bear in mind that the blooms smell stronger at night than during the day, and some people find the smell overpowering.
Low Light Before Bed
Melatonin is the hormone our bodies produce to help your body shut down after a busy day and ease into deep rejuvenating sleep. While you may not be aware of it, you may be disrupting your body’s delicate melatonin cycle by exposing your eyes to bright light soon before you try to go to sleep. Whether it’s your phone or harsh ceiling light, it’s advisable that you avoid exposure to bright artificial light for an hour before bed. Installing a dimmer switch in your bedroom is a great way to help you wind down for the night without chasing away your precious melatonin.
Sleep in Total Darkness and Silence
When it’s time for bed, your room should be completely dark and silent. While you might assume that your room is dark and quiet, it’s worth checking this for sure. Prepare to be surprised by how much light and sound finds its way in without your being aware of it. Flip the light switch and work out where the light and sound is coming from, and take steps to address this. Place a rolled towel in front of your door to block the gap, shutting out light and sound from the rest of the house. Invest in heavier curtains to block out shards of light from outside as well as noise from passing traffic. Be careful to unplug all your charging appliances. You’ll be amazed by how much light a charging laptop can generate when the room is otherwise dark. If you have to sleep away from home for a while and you’re not able to keep the light out, an eye mask and earplug combo is a good bet.
Cool, relaxing tones like gray and deep blue are known to create a calm environment that promotes sleep. On the other hand, warm, energetic colors such as yellows and reds may negatively impact your sleep. The effects of color on sleep is a little mysterious, any sleep-deprived person will agree it’s worth having a go at something if it’s working for others. Consider painting your room a cool color, or switching out your yellow duvet color for a slate or pale blue. Not only will you improve your sleep, but you’ll freshen up your bedroom in the process.
Whether you’re a life-long light sleeper or you’ve just had a bad few nights, sometimes a few subtle changes to your sleep environment are all that’s required to get you back into sleep mode.