How to Transform your Bedroom Design for Better Sleep
If you’re finding it difficult to sleep at night, it might not be your body that is preventing you from sleeping—it might actually be your bedroom. If your bedroom is not designed to provide you with the best sleep possible, it might actively be keeping you awake and keeping you from being well-rested and energetic the next day. You can actually change your bedroom so that it fosters sleep. Here are some tips to help you design a bedroom for sleep:
1. Make it easy to turn out the lights.
If you like to read in bed, you might be leaving your large, bright, overhead light on until it is time to go to sleep. A bedroom that is better designed for sleep will have dimmer lamps flanking the bed: for two reasons. First of all, these lights are much easier to turn off when it is time to sleep, so you will not find that you have dozed off and then wake later at night to have to drag yourself out of bed to turn off your overhead light, but also they provide less light, which means that your brain will start shutting down and going into sleep mode faster once you are in bed.
2. Pick a relaxed color for the walls.
If your walls are painted a bright color, you might find it difficult to turn your brain off and close your eyes. When it comes time to design a bedroom for better sleep, pick a neutral, calming, peaceful color that does not assault the eyes. While you might love bright yellow, bright red, or bright pink, none of these colors are going to make it easier to get to sleep at night. Neutral beiges, blues, and brows are usually the best options.
3. Install air conditioning.
While you might not ever feel a real need for air conditioning in any other rooms of your home, consider installing it in your bedroom. In order to get a good nights’ sleep, you need a cool space. If your room is too warm, you will not only be more susceptible to bad dreams (studies have shown that individuals who sleep in very warm rooms are more likely to have nightmares), you are also not as likely to get that deep, restorative sleep that you need, as you will constantly be waking yourself up to remove blankets and sheets.
4. Choose a better mattress.
Obviously, your mattress is a huge factor in whether or not you get a good nights’ sleep. There are actually mattresses that are designed to disperse your body heat, therefore keeping you cooler while you sleep. Some mattresses are also going to be more comfortable than other mattresses. Which mattress is right for is going to depend on how you sleep. For example, if you are a side sleeper, a dense, supportive foam mattress is usually your best bet, while if you sleep on your back, a firmer, spring mattress might be the better option. Find a mattress that supports your sleeping style so you always fall asleep quickly and sleep deeply when you are on it.
5. Reduce light in the room.
If you want to design a bedroom for better sleep, you might want to invest in black out curtains. While there are some people that prefer a little bit of light in their room while they sleep, as total darkness can be unnerving to some, you should not let the amount of light outdoors dictate how much light there is in your bedroom. Especially if you live in a big city where streetlights and lights from your neighbors might spill into your room, black out curtains will give you complete control about how much light you allow in your room, even if you do use a night light or leave your hall light on so you can easily and safely find your way to the bathroom, even in the dark.
6. Reduce outside noises.
Many types of black out curtains will actually be heavy enough that they will dampen noises from outside of your bedroom, which can help you get a much better sleep. If there are noises that you cannot stamp out just by closing your window and the door to your bedroom, you might want to consider getting a white noise machine or turning on a fan in your bedroom. This should provide enough static or interference with whatever noises might otherwise keep you awake, so that you can quickly drift off to sleep. This is a great trick if you live in a noisy neighborhood or even if you used to live in a noisy neighborhood and have since moved to a very quiet one and the quiet keeps you awake.
7. Get an air purifier.
If you find that you are struggling with allergies that are making it difficult to get to sleep or which are causing you to wake up in the morning with sinus problems or headaches, you might benefit from an air purifier for your bedroom. This is also a great way to provide your room with a little bit of white noise, without also having to buy a white noise machine!
8. Get better sheets and bedding.
Sheets are just as critical to your sleep as the bed they are on. If your sheets are cool and soft, they are going to help you get to sleep quickly. If they are scratchy and hot, you are going to find it much more difficult to get to sleep when you need to get to sleep.