If you struggle with sleepless nights, it may have something to do with your bedroom. Perhaps it's too bright, too cluttered, or too hot. All of these factors make it more difficult to sleep. So dim down the lights and watch the video to learn how to design a sleep-friendly bedroom.
Creating the perfect sleep environment is actually very easy. Following these simple steps will help you nod off in no time. In order to improve the quality of your sleep, you have to make your bedroom into a sanctuary. It should be a place of rest and relaxation, free of unnecessary distractions.
Step 1: Clean up
Dr. Emerson Wickwire, assistant professor of psychiatry and medicine at the University of Maryland School of Medicine, says "physical clutter causes mental clutter, which activates the brain and negatively impacts sleep." Even if you're naturally a messy person, you can start by putting that pile of dirty clothes into the hamper. Clearing some of the clutter will help ease your mind.
Step 2: Choose calming colors
Your room should make you feel relaxed. Bright wall colors should be avoided in favor of more monochromatic earth tones and calming hues. Bold colors excite the mind and encourage activity, rather than rest, which will keep your brain buzzing instead of sleeping.
Step 3: Dim the lights
We all know that light disrupts sleep, so minimize any extra light by using darkening curtains and shades. You should also power down your phone at least a half hour before bed. Blue light emitted from electronic devices disturb sleep, so turn your phone off (or at least put it on night mode). This will cue your brain that it's time for bed.
Step 4: Keep it cool
You should keep your bedroom between 60-67 degrees Fahrenheit for optimal sleeping. Your body temperature decreases when you're about to fall asleep, so keeping the thermostat cool will actually facilitate this. The Eight app tracks your body temperature and the temperature of your room so you'll be able to find the idea temperature for dozing off.
Step 5: Reduce noises
The key to getting a good night's sleep is to eliminate noises. Although you may not be able to control the honking cars outside your window or the sound of your dishwasher, you can start by keeping your phone on silent. Vibrations and those notification alerts can interrupt sleep.
Step 6: Replace your mattress
The most important thing is to sleep on something that is comfortable to you. Our mattress was scientifically designed for ultimate comfort. It's got just the right amount of bounce and support to give you your best rest. Buy your new mattress here.