If you’ve ever had a sleepless night or suffer from insomnia, you know how lack of sleep can affect your day. You may end up feeling overtired, have trouble focusing and find it challenging to get through the day. While lack of sleep can be attributed to many things, there are easy ways you can take to change your bedroom and make a significant impact on your sleep. Check out our top six changes you should make to your bedroom to improve your sleep.
According to a study led by Cornell University, people who sleep in cluttered rooms are more likely to have a sleeping problem. A messy room can lead to anxiety and stress while providing easy distractions to lead us away from getting our much-needed sleep.
To take back your space, go through each section of your bedroom to find clutter. Take out anything that doesn’t need to be there. Clutter could include electronics, clothing, work supplies, school supplies, or any other item that doesn’t contribute to your sleep. The idea is to be distraction-free when you head to bed so that you can focus on quality sleep. If you have items that need to stay in the bedroom area, find storage solutions for these items such as storage cubes or under bed storage containers.
Feeling overheated and hot throughout the night will impact your sleep. You might wake up or move around more frequently in the middle of the night. Your bed will feel less comfortable and more like a sauna. An easy fix for any sleeper who may run a little warmer is to switch to temperature regulating sheets or cooling bedding.
Regular sheets made from synthetic satin or polyester tend to trap the heat in your sheets while you sleep, providing no way for the hot air to leave the area. Cooling bedding and temperature regulating sheets keep the cozied up feeling you crave while preventing any overheating. It works by releasing your body’s heat to keep you at a comfortable temperature throughout the night. You want to look for fabrics like cotton, wool, silk, linen, and bamboo when choosing a new set of cooling bedding or temperature regulating sheets.
If your mattress isn’t supporting you correctly, you’re not going to get the sleep you want. The Better Sleep Council suggests that your bed should be replaced every five to seven years. If your mattress has a sinking top, you wake up with constant soreness, or it is merely not comfortable anymore, it’s time to consider a new bed.
It would be best to have a comfortable mattress that supports you while you sleep to relieve pressure points and keep your spine aligned. When searching for a new bed, try to find a breathable mattress. The best mattresses for optimal sleep include all-natural latex mattresses or bamboo mattresses. Finding all-natural, breathable mattresses are not just better for the environment but better for your sleep patterns.
Most people don’t consider what they wear to bed could contribute to a lack of sleep. If you find yourself wearing heavy fabrics to bed, you may be trapping your body heat without a way to release it. Even if you have the perfect mattress and sheets, you still may find yourself unable to sleep if your nightwear is too heavy.
Investing in moisture-wicking pajamas is a game-changer to improve sleep. These comfortable pajamas work to release your body heat to keep you at a comfortable temperature throughout the night. Moisture-wicking pajamas are available for both men and women and allow you to keep you comfortable and stylish.
According to studies by Statistica, exposing yourself to light before and during sleep will stop the hormone responsible for regulating your sleep cycles, better known as melatonin, from functioning correctly. Even dim lights can have a negative side effect on your sleep. Keeping your room dark is essential to reach deep sleep.
The easiest way to ensure your room is dark is to not allow electronics in your room, or at least commit to turning them off an hour before you plan to go to bed. This should include all televisions, phones, tablets, and nightlights. To ensure your room stays dark until you’re ready to get up, invest in heavy curtains to block out the natural light. If you’re unable to keep electronics off or invest in heavy curtains, using a sleep mask can help you achieve the same type of dark environment.
One of the simplest changes you can make to improve your sleep is to buy a plant or purchase an air purifier for your bedroom. Investing in a plant is an easy and cheap way to achieve better sleep. Plants can help you relax, remove toxins in the air, and add beauty to your room. Some easy, low maintenance plants to check out would include Aloe Vera and Snake Plants because they release oxygen at night and purify the air. Lavender is also a great choice to promote relaxation while you sleep.
Purchasing an air purifier is more expensive than buying a plant but can help take away mold, dust, pet dander, and other toxins from the air to provide the best air quality for your sleep. Air purifiers move the air through the filter, capture the pollutants and particles that are bad for you, and push back out clean air.
Great Sleep is Right Around the Corner
Lack of sleep can be attributed to many things. Thankfully, you can use many solutions to improve your bedroom to achieve a good night of sleep. By implementing our tips and creating a better bedroom environment, you’re sure to receive the rest you’ve been craving.