We spend about a third of our lives in the bedroom, so it’s important that it feels comfortable and calming at night. If you’re having trouble getting restful sleep, the way your room is decorated and set up could be the problem.
Keep it clean and clutter-free to promote relaxation. And choose soothing colors like blues and greens.
Light is a critical component of our sleep-wake cycle and the circadian rhythms that influence all our body functions. Bright lights can keep us awake and make it difficult to reach deep sleep, which is necessary for good health.
Studies show that a bedroom environment that is dark and cool promotes sleep onset. That’s why it’s important to limit your exposure to bright light at night, especially in the hours leading up to bedtime. Keeping your bedroom dimly lit, using low-wattage bulbs, and turning off your phone, tablet, computer, and TV an hour before you plan to go to bed can all help you get the sleep you need.
But if you have difficulty falling asleep even when the lights are off, it may be a sign that your brain is too engrossed in thoughts or worries to relax and fall asleep easily. This could be a result of stress, anxiety, or depression that can stem from emotional or physical trauma or psychological distress. In addition, some people have a fear of darkness and need to sleep with the lights on to feel safe. These fears are often related to traumatic experiences in the past and can be treated with systematic desensitization.
Having the right sleep environment isn’t just about lighting, it’s also about creating the right habits to help you fall asleep and stay asleep. This means getting into a regular bedtime routine, exercising in the morning or afternoon, and making sure that your room is quiet, cool, and free of distractions. Adding a white noise machine or room-darkening shades, and choosing a comfortable mattress and pillows can also help. Polish Goose Down Duvet can also help you sleep better as it provides you the warmth and comfiness you need to feel rested.
It’s also a good idea to set a curfew for your electronics at least an hour before bedtime. This will help you avoid the blue light that is emitted from screens and can suppress the production of melatonin, which is our natural biological signal that it’s time to sleep. You can use apps to filter out the blue light on your phone and computer before you sleep or purchase a pair of blue-light-blocking glasses to wear at night.
The idea of snuggling up in a cozy bed with the heat cranked up might make you drowsy, but over time it could disrupt your sleep. Too much heat can lead to sweating and wakefulness throughout the night, interfering with deep sleep and resulting in poor-quality rest. On the other hand, sleeping in an overly cool room can also cause you to struggle to fall asleep and stay asleep.
The ideal bedroom temperature is between 66 and 70 degrees Fahrenheit. “This temperature helps you get into deeper stages of sleep and allows your body to reach its optimal core temperature,” says Dr. Alberto Rafael Ramos, MD, director of the sleep disorders program at the University of Miami Miller School of Medicine.
A cooler environment signals the brain that it’s time to wind down and prepare for sleep, triggering a production of melatonin, a hormone that promotes sleep. The melatonin can help regulate your circadian rhythm, which controls your sleep/wake cycle and other biological processes.
Those who sleep in rooms that are too warm tend to remain in the lighter phases of their sleep and don’t reach the deep restorative phase of their slumber, which can have a negative impact on mood and health. For instance, a lack of slow-wave sleep can lead to memory impairment and impaired reaction times, according to research published in the journal Physical Anthropology.
For those who can’t turn down the thermostat to a more comfortable level, they may be able to solve the problem by wearing proper pajamas, choosing sheets that wick away moisture and using blankets that don’t trap heat. You can also invest in a personal space heater, but make sure it’s properly sized and placed so it won’t become a fire or tripping hazard. Also, remember that the temperature of your sleep microenvironment—the immediate area around your body between your pajamas and bedding—can elevate as well. Try switching out your pajamas and bedding for fabrics that can wick away moisture and reduce the temperature of the skin and hair, suggests Peter Polos, MD, sleep expert for Sleep Number.
While the sleep environment is largely outside of our control, we can do some things to minimize the impact of noise on our rest. For example, thick or insulated windows can help to reduce external sounds and noises from other rooms in your home. Sound absorbing materials like rugs and soft furniture can also work to reduce noises from inside the home. Using counteracting noises like white noise or music at a very low volume can also help drown out noises that disrupt your rest.
Unfortunately, noise is a very common cause of poor rest and even if you are sleeping deeply enough to not wake up when it occurs, it can still interrupt your sleep cycle. If you are repeatedly woken up from noises in your bedroom, it can lead to sleep disturbance, which can make it hard to fall back asleep. This can lead to feelings of grogginess and fatigue when you wake up, and it can have long-term effects on your mental and physical health.
Whether it is your neighbor’s loud partying or the creaky bed frame that squeaks every time you move, sleep-disturbing sounds can have a negative impact on your rest. While it is normal for pets and children to come in and out of the room during the night, louder sounds can be disturbing. For night owls and third shifters, it is important to have a quiet sleep environment so that you can easily get back to resting.
In one study, the quality of sleep was correlated with the amount of time spent in different stages of the sleep cycle and how quickly you awoke. The results indicate that environmental variables like humidity, temperature and noise have a direct impact on your sleep.
In the study, higher levels of humidity were found to be associated with lower self-reported sleep quality and increased daytime sleepiness. This is likely because humidity can impact the way your body regulates its core temperature and contribute to the sensation of being hot or cold, which can influence your sleep. The study also showed that noise was an independent factor that negatively influenced sleep quality, which could be due to the impact of sound on your brain’s circadian rhythm.
We spend a third of our lives sleeping, so it makes sense that we’d want to make sure we’re as comfortable as possible when we slumber. Many people decorate their bedrooms to appeal to their waking aesthetics, with vibrant colors, fun paintings, and plenty of sunlight. But a bedroom designed with comfort in mind will help us fall asleep more easily, get better sleep overall, and feel more rested when we wake up.
The most important thing to consider when creating a cozy bedroom is removing distractions that can interfere with getting a good night’s rest. A cluttered room, loud noises from outside or neighbors, and even bright lights from electronics can all keep you from falling asleep and staying asleep. But there are a few easy ways you can eliminate these distractions and make your bedroom feel relaxing, which will help you to relax and improve your sleep.
One simple way to create a more relaxing bedroom is by adding a few touches of nature. Natural scents, such as calming lavender and chamomile, and soothing sounds like white noise can all have a relaxing effect on your body. Adding wood or stone accents to your bedroom can also help you create a more natural, grounding environment.
Another way to increase the cozy factor of your bedroom is by incorporating soft textiles into your design. Soft blankets, pillows, and throw pillows can all help to soothe the senses and encourage a more relaxed state of mind. You can also add a plush rug or a knitted throw to your bed for added coziness and warmth. Mixing textures can also give your room a more inviting look, so try hanging up a decorative mirror and using different fabrics in your decor.
Making your bedroom a cozy haven can transform it from a sleeping space into a relaxing oasis that you’ll actually want to spend time in. It doesn’t take a lot of money to revamp your bedroom into a space that’s both functional and beautiful. So go ahead and indulge in those cozy essentials you’ve always wanted, like a plush rug or a cozy throw. The more comfortable your bedroom, the better you’ll sleep — and the healthier you’ll feel in the long run.