Discover practical ways to create a bedroom that supports better sleep, from managing temperature and lighting to choosing comfortable bedding and reducing screen time.
Getting enough sleep should never be considered a “luxury.” Sleep is an essential function the body needs to manage key processes such as energy production, memory, immunity, and inflammation. Quality sleep is also essential for mental health, productivity, mood regulation, and overall wellbeing.
However, optimizing your bedroom for sleep isn’t always easy or straightforward. Fortunately, with the right modifications, you can create the best environment for improved sleep quality. Let’s see more below.
Control The Temperature
Firstly, research has found that room temperature can influence sleep quality – even a change of 1 degree can impact how well you sleep! The ideal temperature is considered to be between 60°F and 67°F (15.6°C to 19.4°C), with anything around 18 degrees being the perfect spot. To adjust your bedroom temperature, consider investing in a quiet fan or airconditioning, and install a smart thermostat that allows you to control your room temperature effortlessly during the night.
Make It Screen-Free
The blue light emitted by devices such as your phone or laptop can disrupt the production of melatonin, which is an essential hormone that regulates the natural sleep-wake cycle. If you are tempted to spend some time scrolling through social media or catching up with work emails in bed, consider making your bedroom a screen-free place. You can do so by swapping your phone for an alarm clock and opting for bedtime activities that don’t require a screen.
Invest In Quality Lights
As seen above, some activities are more conducive to sleep. So, as bedtime approaches, choose calming hobbies such as reading, knitting, light yoga, or meditation. Of course, some of these may require lighting, which is why it is so important to focus on your bedroom lights. Ideally, you’ll want to invest in adjustable bedside wall lights that allow you to manage the direction and intensity of light. You can also consider circadian lights, which mimic the variations of the sun. Try different types to find what works for you!
Prioritize Darkness and Quiet
When optimising your bedroom environment for sleep, you’ll want to prioritize darkness and quiet. You can do so by investing in blackout curtains and closing the doors, preventing external lights from affecting your sleep. If you live in a noisy area or building, consider investing in better insulation, installing soundproofing panels, or buying a white noise machine. These strategies are particularly important for those living in urban environments or shared apartments, where you may not be able to control external influences.
Choose Comfortable Bedding And Mattresses
Last but not least, consider investing in quality bedding and mattresses. While these may represent more significant expenses, they are a long-term investment that pays back in sleep quality, as well as skin health and better spinal alignment. Quality mattresses can support your spine and prevent musculoskeletal disorders, while premium sheets can reduce friction and exposure to chemicals, which can protect your skin and hair.
If in doubt, consider talking to a sleep specialist and make the right investments to turn your bedroom into the oasis of calm you deserve!
