How To Set Up Your Bedroom For Better Sleep

You might be surprised to learn that your bedroom decor could affect how well you sleep. Your sleep environment is an essential aspect of sleep hygiene, including practices, habits, and environmental factors, all of which can be modified to aim for a restful sleep every night. This is why sleep professionals suggest transforming your bedroom into an ideal sleep safe haven. To help, we've amassed the best tips and products for optimizing your sleeping quarters. Lifestyle and functional doctor Dr. Seema Bonney states, “Crafting a haven for optimum sleep involves some deep thought into what best creates that.” Apart from common methods like controlling light, sound, and temperature, other factors like the mattress, choice of bed linen, and even the paint colour and room fragrances can significantly contribute to a space that encourages rest and relaxation. If you're ready to learn how to upgrade your bedroom for better sleep, here's what sleep professionals and interior designers suggest.

Our circadian rhythm, our internal 24-hour body clock, is directly impacted by varying light levels, which can be used to your advantage. Robert Soler, ex-NASA expert on circadian lighting and Skyview cofounder, says, “Ideally, we want to reduce the amount of bright light as bedtime approaches to fall asleep quicker.” This means keeping devices out of the bedroom and managing the amount of natural and artificial light. Elizabeth Vergara, owner and principal at Vergara Homes, recommends blackout shades to block outdoor light, though a good sleep mask also works well. The goal is to keep the room dark from bedtime onwards to allow for longer sleep periods and to wake naturally with sunrise, Soler adds. If natural light isn’t available due to blackout shades or if you wake up early, both experts agree that a sunrise alarm clock is an ideal solution.

It's crucial to block out distracting background noises like noisy neighbours, barking dogs, or nearby traffic. These disruptive sounds can lead to regular nocturnal awakenings, usually resulting in poor sleep quality.

Temperature control is also essential. Most experts suggest a sleep temperature between 60 and 67 degrees Fahrenheit given that our body temperature drops when it's time to sleep. Sleep can be easily disrupted if we're too warm or too cold, and there are solutions beyond opening the window, adjusting the thermostat before bed, or turning on the ceiling fan.

Some studies suggest that air pollution can negatively impact sleep health, so managing optimal air quality in the bedroom is another factor to consider. An air purifier can effectively remove unwanted particles and irritants from the air, creating a cleaner, more comfortable environment to sleep in, especially for those who suffer from allergies.

Comfortable bedding plays a significant role in a good night's sleep. If your current bedding hampers your sleep, consider upgrading to a more suited version. While personal preference and sleep needs may influence what works best for you, sheets made with natural materials like Egyptian and Supima cotton, bamboo, and linen generally work well.

A sagging, lumpy mattress is guaranteed to disrupt your sleep; hence, a comfortable mattress is a worthy investment. It's essential to choose the right mattress, one based on your preferred sleeping position; it must be comfortable and supportive. Other factors like your body shape and whether you share your bed with a partner can steer you towards the best choice.

Having a peaceful sleep isn't just about a new coat of paint, but it can be beneficial if your room radiates tranquility. If painting is not within budget, opt for accessories in calming colours. If you frequently multitask in your bedroom, you should consider removing unnecessary items that could act as distractions.

Scent is often an overlooked aspect in the bedroom, but the correct fragrance can lead to instant relaxation. Heather Lutz, an expert at Aromatech, says scent can make us feel energized or relaxed because it stimulates the part of the brain that controls memory and emotions.

In order to optimize your bedroom for sleep, stepping into your room should bring instant calm and tranquility. Be mindful of your senses when preparing a room conducive to sleep: use soft, inviting linens; avoid distracting sounds; keep dim lighting; use pleasing fragrances to help promote relaxation. Depending on your needs, products designed to manage light, sound, and temperature may all be beneficial. The idea is to create a comfortable sleeping space that helps you relax and promotes a good night's sleep.