Your bedroom is your primary environment for sleep, and it should only have two purposes — sleep and intimacy. Anything else can potentially have a negative effect on your sleep health. So, we consulted with the experts and created a list of things you can do to make your room the best environment for a great night of sleep every single night.
The first step of auditing a bedroom for optimal rest is to remove anything you don’t need because clutter can cause stress and anxiety (1). Imagine your brain as open tabs, every cluttering thing inside your room will open a new tab adding on more stress. Remove excessive books, electronics, unfolded laundry, exercise equipment, stacks of bills and other work. Neaten up any objects that must be left out.
Bedside tables are often used for storage. Make sure your bedside tables have cabinets or drawers to minimize visual clutter. If possible, limit the surface to a lamp, photo, book or journal and water carafe.
It’s best to remove electronics from your bedroom. Not just because they’re distracting, but also because their light can affect sleep. Cable boxes, digital alarm clocks, phones, iPad and other devices should not be in the space. These modern devices can light up your bedroom and interrupt your REM (Rapid Eye Movement) sleep (2). However, that isn’t always realistic but hiding televisions in an armoire or cabinet or installing a custom pop-up or drop-down television lift is more ideal because it hides everything completely.
Choose the right mattress
A good night's rest may be as simple as getting a new mattress. If your mattress is too lumpy, hard, or soft, it will keep you up all night trying to get comfortable (3). There are many different types of mattresses, such as pillow, foam, innerspring, adjustable, waterbeds, and airbeds; each type has manufacturers who guarantee comfort and better sleep.
When you shop for a mattress, follow these simple steps:
- Research extensively, because this is a very important and expensive purchase.
- Once you have a mattress in mind, test out your mattress. If your mattress has a 30- or 60-day guarantee or your money back, take advantage of it. Also, don't be afraid to try out a mattress in the store by lying down on it like you would at home.
- Figure out what size you need (King, Queen, or Full), because this may be the reason you cannot sleep; a small mattress may be your issue, especially if you share a bed.
Use relaxing colors
Soothing colours can encourage a good night's sleep. Bright, vibrant colours aren't recommended in a bedroom, especially if you have trouble sleeping. Instead, use calm, soothing colours like muted blues, greens, and pastels, which are more peaceful and calm (4). If you still would like to incorporate bright colours in your bedroom, use them as accents on your pillows or within artwork.
With how personal our bedrooms are to us, there is no right or wrong way to set up your bedroom, but if you’re suffering from poor sleep consistently, it’s worth making a few changes to encourage your brain to sleep better.