Little Changes in Your Bedroom Can Lead to Big Improvements in Sleep

Amber RandhawaHomeowner and Homebuyer Tips, Interior Decorating

Photo Credit: Shop Slo @shop_slo

According to the experts, the average adult needs seven hours of sleep every night to feel their best and stay healthy. Unfortunately, as many as 1 in 3 Americans fail to hit that 7 hour mark on a regular basis. These same sleep experts have a lot of tips for those of us who have a little bit more trouble than most falling asleep at night. From avoiding caffeine late in the day (or completely!), to changing up your workout routine, or taking herbal supplements, there are a lot of things you can try to help you sleep better and for longer. Many of these suggestions involve ways we can change our bedroom environment to improve our sleep. Read on for a few of the top tactics you can take.


Harness the Power of Color

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Color can have a strong effect on your mood and energy levels, meaning that some hues can energize and awaken you while others can assist in gently lulling you to sleep in the evening. Earthy browns, watery blues and soft greens are some of the most common shades that professional designers turn to frequently for bedrooms, with the intent to create a relaxing, spa-like atmosphere. Of course the most effective way to bring the colors into your bedroom is by painting your walls, but don’t fret if you aren’t ready for such a large undertaking. You can also start to make this change by swapping out your bed linens and throw pillows, or by purchasing artwork in your desired relaxing color scheme.

What colors should you avoid in your bedroom? Bright reds, yellows and oranges are known to increase energy, and are best reserved for other rooms where you won’t be struggling to sleep. Save these colors for your home office where you need to remain stimulated or your bathroom where a bright color scheme can help you awaken while getting ready in the morning. The same is true for busy wallpaper prints or artwork. If the pattern is too mentally stimulating it is probably best to leave it out of the bedroom.


Purchase the Right Pillow

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If your pillows are old, stained, or torn, you probably know it’s time to replace them. If you want to test your pillow to see if it is nearing the end of its life, fold it in half. Any pillow that doesn’t spring quickly back into shape should be replaced. However, even a brand new pillow may need to be replaced if it is not the right type of pillow for your sleeping style. People who sleep primarily on their backs need a thin pillow that cradles the neck. Side sleepers on the other hand should choose a firm pillow with extra gussetting or paneling on the sides. And stomach sleepers should opt for the thinnest pillows on the market, or consider sleeping on no pillow at all. Changing your pillow type could seem uncomfortable at first, but stick it out a few nights and you will likely begin to notice improvements in your sleep.


Remove the Clutter

Photo Credit: Annie Spratt @anniespratt

When people struggle to fall asleep at night, it’s often because their brains are still working overtime processing the events of the day, or stressing out over everything they have to do tomorrow. If your bedroom is filled with evidence of what you didn’t quite get to earlier in the day or what will be ready for you as soon as you wake up, it’s naturally going to make it harder for your brain to wind down. Get rid of as much of this mental clutter as possible so that your bedroom is reserved for relaxation and sleep. Move the paperwork to your office or another dedicated workspace. If feasible, relocate any exercise equipment to another room. No time to fold laundry? Leave it in the laundry room and out of sight until you have a chance. Take a long look around your bedroom and remove anything that doesn’t make you feel relaxed.

When you are going through your process of decluttering, don’t neglect the area under your bed. Hidden clutter can have a negative effect on you just like a messy portion of the room that you can see. If you have a habit of shoving things under your bed haphazardly, that means you are now forcing yourself to sleep on top of chaos. Sleep experts recommend that you keep absolutely nothing under your bed, even resisting the urge to use the area for storage.


If you’ve removed all of the distractions you can from your bedroom and you still find that your mind is racing long after you lay down to sleep, it might help to keep a notebook beside your bed. Whenever a lingering thought or stress over an upcoming task keeps popping back into your mind, briefly get up and right it down. Jot down your thoughts and/or plans for the next day, and then try to clear your mind. Often the simple act of making a quick to-do list or releasing your thoughts can help the distraction float away and allow you to relax.

Relocate Your Electronics

Photo Credit: Brett Jordan @brett_jordan

As much as we love our bedroom TVs, iPads and phone scrolling just before bed, studies have proven over and over that electronics are harmful to sleep. Using your phone or watching a movie right before you go to bed stimulates your brain so that it is harder for you to wind down when you are ready to turn things off. The blue light emitted from these screens inhibits your body’s production of melatonin, the hormone that regulates wake and sleep cycles, and is necessary for healthy sleep. Experts recommend removing all of the electronic devices from your bedroom, and stopping all screen time at least 30 minutes prior to going to bed.

Did you know that many electronic devices continue to emit small amounts of light even after you have turned them off? Sleep experts also recommend that you make sure your bedroom is completely dark for optimum sleep conditions. This is another reason to get those electronic devices out of your bedroom, so that even small amounts of light don’t disrupt your sleep cycle during the night. Additionally, you could consider investing in blackout curtains, especially if your sleep schedule means that during some parts of the year you are going to bed, or continuing to sleep while it is daylight outside. A sleep mask can also help you maintain a fully dark environment.


Quieten Your Room

Making sure your bedroom is dark enough is extremely important for quality sleep, but so is keeping your room quiet enough. If you have loud neighbors or live in an area with a lot of street noise, you may find that you struggle to fall asleep at night and/or wake up frequently throughout the night. This is especially a problem for folks who live in-town, or who share walls in a condo or townhouse. There are several tricks you can use to cut down on this outside noise. While we recommend removing most of the electronics from your bedroom, one device you may want to keep in the room is a white noise machine, or a fan. These sounds tend to be less disruptive to your brain while also drowning out other sounds that can keep you up. You can also get creative with furniture placement, especially if you share walls with a louder neighbor. A large bookshelf or armoire placed against a shared wall in a bedroom can muffle voices and other noises. Meanwhile, if you need to quieten noise coming from below, consider a large area rug for your bedroom.

Keep It Cool

Photo Credit: Dan LeFebvre @danlefeb

Producing melatonin isn’t the only thing your body needs to do in order to assist you in falling asleep. Your core body temperature also needs to drop, which means that sleeping in a cool room will help your body with this transition. Sleep specialists recommend keeping your bedroom temperatures between 60 and 67 degrees, depending on if you are more of a cold or warm natured person. For some people who seem to run hot and sleep even hotter, you may need to adjust your thermostat to the lower end of that range. You can set most any thermostat to a schedule that lowers the temperature in the evenings, but installing a smart thermostat is also a great idea. It will quickly learn your habits and can automatically adjust the temperature when it’s time for bed.


Add Aromatherapy

Aromatherapy is used by many people to ease stress and anxiety and help initiate sleep. It is important to choose the right scent though, because while some smells are calming and soothing, others are used for mental arousal that will keep you awake instead of lulling you to sleep. Essential oils including lavender, ylang ylang and chamomile are among the best scents for promoting relaxation, mainly by reducing body temperature and lowering both your heart rate and blood pressure. Running an oil diffuser in your bedroom will keep the scent constant throughout the night, but indulging in a lavender scented bubble bath before bed can also help you calm your mind and prepare for sleep.