Do you know How to Design Your Bedroom for Better Sleep? What if getting a better night’s sleep was as simple as redesigning your bedroom? According to numerous scientific studies and sleep experts, it very well could be!
As the Sleep Foundation notes, people tend to sleep better when their bedroom environment is optimized for factors such as temperature, lighting, noise levels, and comfort.
Overview of How to Design Your Bedroom for Better Sleep
Of course, giving your bedroom a quick refresh isn’t a magical “cure” for serious sleep problems like sleep apnea and narcolepsy.
But if you’re looking to improve your sleep issues or want to lay the foundation for a great night’s rest, taking a closer look at your design choices can help.
Ready to get started? Keep reading for a few tips on how to make sleep a top priority with your next bedroom makeover.
- Layer your bed with the right bedding
Few things will affect the quality of your slumber more than your choice of sheets, blankets, comforters, and pillows.
When shopping for a new bedding set, be sure to consider your sleeping habits. For example, if you sleep hot, look for sheets made from breathable, moisture-wicking materials — like cotton and linen. Are you a side sleeper? If so, look for a pillow made specifically for side sleeping.
Don’t forget — you can also layer your bedding with a coverlet or throw blanket in case you get chilly during the night.
To further maximize the quality of your snooze, opt for a weighted throw blanket, which experts say may help lower anxiety and help you drift off to sleep more quickly.
- Look into soundproofing options
Barking dogs. Street traffic. Your partner flushing the toilet. Even if you aren’t waking up to these noises at night, they can still have a negative impact on your sleep quality. That’s because the brain continues to register noises even when we’re fast asleep.
To minimize noises during sleep, try adding soft surfaces to your bedroom. Cover the floor with rugs, add heavy drapes to the windows and decorate the walls with tapestries. You can also try adding large pieces of furniture against the walls to act as natural insulators.
One thing not to include in your bedroom design? A TV. Numerous studies have shown that late-night TV-watching can negatively impact our snooze. So, do yourself a favor and keep the TV (and other electronics) out of your sleeping space.
- Optimize your lighting
Did you know that light can affect the quality of your slumber? When light enters the retinas in your eyes, it signals to your brain to delay melatonin (the sleep hormone) and raise your body temperature, which initiates wakefulness.
For a more calming bedroom atmosphere, choose light bulbs that are warm and soft on the eyes (around 800 lumens). Create pitch-black darkness at night by taping glowing LED lights from electronics, rolling a towel in the crack of your doorway, and clamping down the corners of your blackout curtains.
If blocking all light in your bedroom isn’t possible, try covering your eyes with a weighted eye mask. On top of creating a pitch-black environment, weighted eye masks deliver soothing pressure to help you drift off to sleep.
- Paint your walls a soothing color
Repainting your bedroom can be an excellent (and inexpensive) way to help you sleep better at night. How, exactly?
It turns out that bedroom paint color can play a big role in how stimulated we feel when it’s time to turn off the lights. According to color experts, vibrant colors — and even some darker colors — can trigger feelings of anxiety and irritation, making it harder to fall into a deep sleep.
So, which colors are best for the bedroom? Try a calming shade of blue and green. According to Sleep.org, blues and greens have shorter wavelengths, which are more restful and relaxing to the eye.
- Fill your bedroom with foliage
Adding a few houseplants to your bedroom is a great way to make your sleeping space feel more like a restful sanctuary.
But plants provide more than just a visual pick-me-up. They also offer a slew of health benefits. In addition to improving our emotional health and well-being, houseplants help to purify the air and replenish oxygen in your bedroom.
Not only that, but they really do make us feel calmer! In a 2020 study, researchers found that interacting with a plant before bedtime can help improve sleep quality in those living in isolated environments.
- Choose a comfortable mattress
Your mattress can make or break the quality of your slumber. An old or low-quality mattress can cause aches and pains, making it difficult for you to catch a good night’s sleep.
Typically, most mattresses will need replacing every seven to 10 years, but this can vary depending on how well you care for them.
If your mattress is beginning to sag or feels uncomfortable to sleep on, it’s time to start looking for a new one. These days, mattresses come in an array of styles and designs to maximize sleep quality.
Some mattresses even have special cooling technology for hot sleepers and joint-cradling support for side sleepers!
- Eliminate Clutter
Many people don’t realize the impact bedroom clutter can have on their snooze. When your bedroom is disorganized, the surrounding mess can overstimulate your brain and make you feel anxious — and as we all know, anxiety isn’t conducive to sleep.
To rest easy at night, spend at least five minutes tidying up your bedroom every day. Use seagrass storage baskets to store your knick-knacks and try to put dirty clothes in the hamper.
Don’t forget to utilize under-the-bed storage! Under-the-bed storage containers are a great place to store seasonal clothing and shoes.
There you have it — a few easy ways to redesign your bedroom for better sleep. Just remember that you don’t need to make these changes all at once! You can start small by investing in new bedding and tackling other elements along the way. Eventually, you’ll have a relaxing sanctuary that helps you achieve more restful sleep.
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