13 Bedroom Tips for Better Sleep
Bedroom Settings for Better Sleep
Sleep plays a critical role in your overall health and well-being. So, Seattle Oral Care, a Sleep Clinic, has put together 13 tips to improve your bedroom ambience and habits for a better sleep.
1 - Make It Dark
Your bedroom should be as dark as possible.Use blackout curtains. Wear eye masks, if needed, to block out light pollution.
2 - Use Warm Colors
No bright overhead lights. Use dim lights with warm color temperatures and yellow hues.
3- Dim Your Lighting
At night, use dimmable lights to easily transition from bright lights used for your bedtime routine to complete darkness.
In the morning, do the same transition to go from darkness to light and gradually wake up.
4 - Cool Down your Room
Cooler environment at night promotes deeper sleep by regulating your body temperature naturally. So, aim for a slightly cool temperatures in the range of 60-67°F (15-19°C).
Invest in a good, programmable thermostat (e.g Nest) to regulate temperatures.
6 - Layer your Bedding
Use layers of blankets and sheets so you can adjust to changing temperatures during the night without disrupting sleep.
7 - Keep it Quiet
Noise can significantly disrupt sleep quality. Invest in earplugs or soundproofing devices to minimize disruptive sounds.
If possible, sleep in a quiet room in your house away from noise sources like traffic or street noise.
Ensure clocks have quiet ticking or opt for digital ones. Turn off electronics and appliances in the bedroom.
8 - Invest in a Good Mattress and Pillows
Your mattress and pillows should provide proper support and comfort for your sleeping position. Consider replacing them if they are old or don't provide proper sleep quality.
9 - Use Breathable Bedding
Choose breathable fabrics like cotton or linen for your sheets and blankets to avoid overheating and sweating during sleep.
10 - Declutter and Personalize
Keep your bedroom tidy and clutter-free for a sense of calm. Add personal touches that promote relaxation and make your space feel inviting.
11 - Optimize Airflow
Proper ventilation prevents stuffiness and promotes healthy sleep.
Open windows occasionally or use air purifiers to improve air quality.
Use cooling options like fans to for better breathability.
12 - Minimize Screens
Avoid screens in the bedroom at least an hour before bedtime. The blue light emitted by screens can suppress melatonin production and disrupt sleep.
13 - Use a Relaxing Bedtime Routine
Establish a calming routine before bed, such as taking a warm bath, reading a book, or practicing gentle stretches. This sends a signal to your body that it's time to wind down and prepare for sleep.
Summary
Sleep plays a critical role in your overall health and well-being.
Follow these tips from our Sleep Clinic and you should see improvement in your sleep quality. However, your mileage would vary. Creating the perfect sleep environment is a personal journey. Experiment with different settings and find what works best for you to achieve a restful and rejuvenating sleep.
