Getting at least seven hours of quality sleep every night is essential for maintaining your physical and mental health. A good night’s sleep boosts the immune system, lowers the risks of severe medical conditions, improves concentration, and reduces stress. Unfortunately, one in three adults in the United States are not getting enough sleep each day, according to the Centers for Disease Control and Prevention (CDC).
Perhaps you are one of many people who have trouble falling and staying asleep, despite practicing a relaxing nightly routine. If so, you may want to try buying sleepwear that can help you feel comfortable enough to doze off peacefully. You should also pay more attention to your sleeping environment.
Does your bedroom feel tranquil, or is it as busy as the other rooms of your house? You may not realize it, but an environment conducive to sleeping is a critical component of sleep hygiene. If you find sleep to be elusive, you’ll want to transform your bedroom into a relaxing and inviting place so you can finally get some shut-eye. Here are several ways that you can do so:
Choose Calming Hues
Did you know that your choice of home décor colors can greatly affect your mood? Given this, you’ll want to assess the current color of your bedroom walls. Overly vibrant colors like red, orange, and neon pink stimulate your senses and make it challenging to fall asleep. If your walls come in these colors, it’s a good idea to repaint them if you have the time, energy, and money.
When repainting your bedroom wall, pick calming hues such as soft blues, pale greens, and beiges. These colors will remind you of a beautiful sky, scenes from nature, and other serene places. Such muted tones can lower your heart rate and blood pressure, ultimately helping you feel more relaxed.
If you cannot fully repaint your bedroom wall for whatever reason, you can decorate your room with items in calming colors instead. For instance, you can replace your old bed linens, pillowcases, duvets, curtains, and rugs with ones that come in light blue and similar hues.
Invest in a Good Mattress
One of the keys to a good night’s sleep is a high-quality mattress that can offer additional support for your body. If your mattress is too firm or too soft, you may experience neck and back pains that can make falling asleep even more challenging. What you need is a medium-firm mattress, particularly one that is custom-inflated. This can provide you with maximum comfort and optimal spinal alignment, according to a study published in Sleep Health Journal.
A separate study published in the Journal of Chiropractic Medicine also revealed similar findings. Indeed, medium-firm beds can reduce stress and back discomfort, improving sleep quality as a result. If your current mattress is far from ideal, you may want to invest in a better one to help you get enough sleep every night.
Block Out Light
Exposure to bright lights at night can delay the release of melatonin, the hormone that promotes sleep. As a result, your body may feel alert and active even if it’s already time for bed.
To get enough rest at night, you need your room to be as dark as possible. Use heavy drapes or blackout curtains to keep outdoor nighttime lighting from interrupting your sleep. More importantly, don’t forget to turn off your television and smartphone before going to bed. These devices radiate blue light that mimics daylight, and using them can end up keeping you awake for hours.
Clean Your Bedroom
Clutter triggers the release of cortisol or stress hormones, making you feel stressed and anxious. This, in turn, can make it more difficult for you to fall asleep. If you haven’t organized your room in a while, it’s time to start tidying up your sleeping area.
First, get rid of all the things that you no longer need. Then, use storage bins to keep the rest of your items organized. Make sure that everything is in its place. Start small, and don’t be afraid to ask for help from family and friends. To maintain your clutter-free space, create a cleaning schedule and stick to it. It may initially take a lot of work, but the feeling of relief and the experience of satisfying sleep will make all the effort worth it.
Keep Your Bedroom Cool
If you’re hot and sweaty due to the weather, sleep can feel like it’s far from reach. That said, adjust the temperature in your room based on what’s most comfortable for you. For many people, the ideal temperature is around 65 degrees Fahrenheit. During the summer months, use a fan or open the window to keep your bedroom from feeling stuffy.
Try Relaxing Scents
To induce sleep, give calming essential oils a try. You can use an oil diffuser to fill your bedroom with a pleasant fragrance, apply massage oil onto your skin, or use a pillow spray with essential oils. Some of the best scents that promote relaxation include lavender, chamomile, rose, jasmine bergamot, and sweet marjoram. You may also try creating your own unique fragrances by blending different oils together.
These are just some of the top things you can do to make your bedroom conducive to sleep. If you’d like, you can experiment and see what combination of these tips works for you. Just remember that the goal is to create a tranquil and relaxing environment that will help you fall asleep faster and stay asleep for longer.
