If you struggle to get to sleep, or have difficulty staying asleep once you’ve drifted off, then you’ve likely tried many different things as a way of getting your sleeping schedule back on track.
But, did you know that your bedroom is one of the most crucial aspects when it comes to creating a healthy sleeping environment and can help ensure you get adequate and quality sleep? If sleep is important to you and you’re looking to get better quality and quantity, then let’s take a look at some ways of how to create the perfect sleep environment.
Change The Perception Of Your Room
One of the biggest ways in which you can maximise your sleep quality is to assess how your brain perceives your bedroom. If you use your bedroom for eating, sleeping and watching TV, or simply spend your spare time there relaxing, then this could be confusing when it comes to how your brain sees the use of your bedroom.
When you try to get to sleep, your brain is assuming that something more entertaining or important is to be expected shortly. Try to keep your bedroom’s sole purpose as being for sleep only and you’ll see some improvements in the ease at which you can get to sleep.
Having electronics in your bedroom is just asking to be distracted and disturb your sleep. Most electronic devices emit blue light, which can wreak havoc on your natural sleep rhythm and make you feel less tired, thus delaying your sleep. If you have an alarm clock on your bedside table, then look at adjusting the position of your alarm clock. Not only will the constant light be a distraction, but a lot of people, particularly if they are struggling to sleep, find themselves just watching the time. This then turns into worry about lost sleep, which can lead to even more lost sleep.
Keep Your Room Dark and Quiet
We’ve already looked at how artificial light can disrupt your sleep, so one of the best things to do is to get rid of as much light as possible from the bedroom if you are looking to get a better night’s sleep. Eliminate as much light as possible, including lamps and night lights. If you get a lot of street light flooding through into your bedroom, look at adding some black out curtains.
Noise is another common issue when it comes to getting good sleep, whether it’s in the bedroom or external sources, such as other rooms in the house or outside. If you’re often exposed to noises beyond your control, then look at adding a white noise machine to your bedroom as, often, it isn’t the noise itself that can disturb you, but the inconsistency. A white noise machine provides a constant, soothing sound that runs in the background whilst you sleep.
Invest In Your Bed
Do you get into bed and think that it could be a little comfier, or your sheets could be a bit softer? If so, then it might be time to invest a bit of time and money into making your bed the ultimate relaxation space. Mattresses need to be changed every 8-10 years, so if yours is feeling a little worse for wear, then it might be time to get a new one if you’re frequently waking up with a sore back or feeling achy and tired.
Duvet cover sets are the perfect addition to your sleeping environment, particularly if you are a warm or cooler sleeper, as you can choose the right material to complement how you feel when you sleep. If you get warm in the night, then cotton bedding is best, whereas if you get a little chilly whilst you sleep, look at brushed cotton bedding instead. If you suffer from anxiety or stress and struggle getting comfortable in bed in order to get to sleep, then a weighted blanket could be a welcome addition to your sleep routine.