Studies suggest that the decor in your bedroom can have a significant effect on your sleep quality. Here are some ways to make sure your bedroom is comfortable and warm, perfect for getting a good night’s sleep.
1. Look for a good mattress: The right mattress is one of the highest rated criteria for sleep quality. A pressure-relieving “memory foam” or gel bed can make you feel like you’re floating on air, while a hardwood king-size bed is the best option for support.
2.Fall asleep to soft music: Soothing sounds like the ocean or raindrops can help you drift off to sleep faster and deeper, according to research reported in a 2008 issue of Sleep Medicine Reviews. Add some relaxing music to your playlist and see if it helps your sleep quality – but turn off the volume at least five minutes before bedtime!
3.Turn down the lights: A study in the Journal of Clinical Sleep Medicine found that exposure to light in the evening can inhibit your body’s release of melatonin, a hormone that helps you fall asleep. The researchers said that this is especially true for blue light, which is emitted by smartphones and other digital devices. If possible, dim your bedroom lights two hours before bedtime to reduce exposure to blue light and promote sleepiness. You may also want to keep your smartphone outside of your bedroom at night – or at least keep the screen facing away from you!
4.Keep it cool: In order to fall asleep quickly, it’s important to stay cool and calm. Experts recommend a room temperature of between 60 and 67 degrees Fahrenheit. If your bedroom feels too warm, open a window or turn on the air conditioner.
5. Keep pets out: A new study in the Journal of Clinical Sleep Medicine found that people are more likely to report sleep problems and daytime fatigue when they share their home with a pet, especially if the pet spends time near their bed at night. If you can’t keep your pet out of your bedroom, try to train him to stay quiet when you’re trying to sleep – or talk to him about finding another place to sleep!
6. Get cozy: A heavy or warm blanket can make you feel secure and help you relax before bedtime, according to Dr. William H. Erickson, Director of the Sleep and Chronobiology Laboratory at the University of Pennsylvania. If you sleep with a partner or spouse, snuggle up together with your arms wrapped around each other’s waist or back to promote closeness and comfort.
7. Practice good habits: Some experts recommend taking “good sleep hygiene” steps before you go to bed. For example, try to wind down a few hours before bedtime with some quiet time in the evening – and avoid napping during the day if you don’t have a nap break scheduled! If you have trouble falling asleep, try relaxing exercises like deep breathing until you feel sleepy – and get up at least five times per night to stretch!