Sleep is such an essential part of our lives. Without restful sleep, we struggle at work and with household chores and responsibilities. Is your bedroom contributing to a lack of quality sleep?
Here are 10 reasons your bedroom could be hindering your sleep.
1. Your Room is Too Hot
Our bodies naturally drop core temperature when we are preparing for sleep. According to the Sleep Foundation, the optimal temperature for your bedroom for the best sleep is between 60 and 67 degrees Fahrenheit. Further, evidence shows that light air movement is better for sound sleep, so a fan running on low could help you sleep more soundly.
2. Too Much Light
Harsh lights from the television and your electronics can cause your brain chemicals to keep you awake. Powering down electronics and other blue light-emitting devices an hour or two before bed will help your body fade into sleep faster and with fewer disruptions. Adding a heavy curtain to your windows will help block or diffuse the brightness from street lights, headlights, the bright moon, and other light sources while you’re trying to sleep.
3. Noisy Surroundings
Whether you’ve got rowdy neighbors, a loud street near your home, or you live under a flight path, sound can keep you awake at night. Investing in noise-canceling headphones or a white noise machine can help you sleep deeper and with fewer middle-of-the-night interruptions. Another option is to add peaceful music or guided meditation to your routine; they can help you fall asleep faster.
4. Declutter Your Space
When the space around your bed is cluttered and messy, it can contribute to anxiety and make it harder to sleep restfully. When you wake up for the bathroom, you shouldn’t have to worry about tripping over yesterday’s laundry or tomorrow’s cleaning task.
Tidying your space before you doze off can increase your sleep quality. Further, having a cleaner space can help your morning routine run more smoothly, meaning you can sleep longer.
5. Use Your Bedroom Only for Sleep
We understand that this one isn’t always possible because of our busy lives and the cost of living. In some cases, our bedrooms may have to work double duty as an office or play space. However, if you keep your bed reserved for sleep and other private activities, your brain will associate the area with rest.
Keep homework, creative projects, and work at a desk or table instead of lounging in your bed when possible. Keeping a book or other non-electronic activities on or near your mattress won’t disrupt your sleep, especially if it’s part of your bedtime routine.
6. Your Mattress is Due for an Upgrade
Have you been waking up with aches and pains you can’t explain? Are there stains or tears you can’t identify? Do you struggle with itchy eyes and a dry throat regularly? It’s probably time for an upgrade to your mattress.
Mattresses are intended to be replaced every seven to eight years, sooner with heavy use or multiple moves. The structure and support systems break down and lead to discomfort, pain, and other sleep deprivation symptoms.
7. Sweaty Bedding
There are specific bedding options that help your body sweat less. Materials like cotton, silk, bamboo, and linen will wick moisture away from your body and help you stay cool. For extra chilly nights, adding a comforter can help you sleep better. You can try a weighted blanket or quilt for those looking for the weight of a heavy comforter without warmth.
Avoid synthetics like polyester and satin. These will trap moisture and cause you to overheat more quickly. Additionally, whatever bedding you choose should be washed regularly to avoid allergens.
8. Support Your Head and Neck
If your pillow isn’t providing adequate support for your head and neck, you won’t achieve restful sleep. Pillows should be replaced more often than mattresses partially because they break down faster and because they get damaged and dirty more quickly. We sweat, drool, and sniffle all over our pillows. Even if you use a pillowcase (and you should be using one), you’re still shedding dead skin and other substances on your pillows nightly.
Down alternative and polyfill pillows should be replaced every 2-3 years. Buckwheat, memory foam, down, bamboo, and other higher quality pillows can go further between upgrades with proper care. Your pillow should support your head and neck, alleviating the strain on your shoulders and keeping your spine in alignment.
9. Add Serenity
Color psychology posits the theory that certain colors can bring serenity and calmness to your mind, while others can make you anxious, hungry, upset, and other emotional responses. Painting your room a calming color like blue or grey can help your brain associate the space with serenity and rest.
If you lack the time right now to paint, or live in a home that you can’t make permanent changes, try adding serene and restful pictures or paintings to help your mind relax when you settle into bed. Burning a candle or diffusing an essential oil that brings peace and restfulness in the hour before bed can also help bring much needed serenity to your bedroom.
10. Start Fresh - Make Your Bed
This step may seem counter-intuitive. Why should we make our bed when we’re going to mess it up anyway? Good Housekeeping participated in a National Sleep Foundation poll that found that people who made their bed in the morning saw a significant improvement in their sleep at night. Making your bed is a good habit, keeps your bedding crisp and clean longer, and can help your bed stay cooler. It also keeps your room looking decluttered and adds to the cleanliness of your space.
Better Sleep Creates Better Health
When our sleep is hindered, so is our health. Our bodies depend on restful sleep to heal and become stronger. When we are sleep deprived, we can experience reduced productivity and quality of life at work. The likelihood of workplace injury is increased by as much as 37% for those who are regularly sleep deprived.
Setting up your room to boost your ability to get quality sleep on a regular basis will help you now, and improve your life in the long run. Sleep deprivation has been linked to higher instances of heart disease, diabetes, hypertension, obesity, and more ailments that can cut a life short. Live a longer more satisfying life with better sleep.
