Your bedroom should be a sanctuary; a soothing place where you can relax after a long day and enjoy a good night’s sleep. Though designing the perfect sleep environment for you is, to some level, a matter of personal preference, sleep experts recommend the following science-backed tips to improve your sleep hygiene.
1. Keep your room cool and dark. Experts suggest that the ideal room temperature for sleep is between 60 and 67 degrees Fahrenheit. According to a survey conducted by the National Sleep Foundation, 73% of Americans believe that a dark room is vital for good sleep. 65% of people say that they use blinds, curtains, and shades to block out unnecessary light.
2. Minimize the noise. 74% of Americans believe that a quiet bedroom is important for getting quality sleep. Many people say that they use “white noise” or some type of ambient sound to drown out unwanted noises like highway traffic and car horns. A fan excels at both masking disruptive noises and keeping your room cool so it is a handy device to have in the bedroom. You can also try out some sleep music or Sleepcasts from the Headspace app’s sleep experience. Sleepcasts are 45-55 minute audio experiences that are designed to soothe and ease you into sleep. Consider signing up to the Headspace app to help create a conducive environment for sleep.
3. Use the right bedding and sleep position for you. Your pillow and mattress have a big influence on your quality of sleep. Find which IKEA bed frames to buy for your space. You need to choose ones that are comfortable for you. How soft or firm they should be is all up to you. Your choice of pillow may also be dependent on your preferred sleep position. If, for example, you are a side sleeper, the pillow you buy should provide adequate support to your head, neck, ear, and shoulder. If you prefer sleeping on your back, go for a slimmer pillow to minimize the stress on your neck.
4. Declutter your bedroom. Regardless of how comfortable your bed is, if your room is in a mess it can increase your stress levels and cause sleep problems. According to a research study presented at the SLEEP conference in Seattle in June 2015, being surrounded by clutter puts you at a higher risk for sleep disorders. What you see when you enter your bedroom can affect your ability to fall asleep quickly and remain asleep. So, take time to clean up and declutter your room.
5. Invest in the right pillow. If you suffer from allergies, you seriously need to consider the type of stuffing used in your pillow. There are many different types of pillow fillings ranging from feathers to synthetic materials such as latex, foam, and rayon. Go for hypoallergenic pillows to minimize the chances of sniffles and nighttime congestion that can keep you awake.