The bedroom is meant for one thing above all else: sleeping. Yet, many people have trouble doing just that. While stress and other circumstances in life can all have their impact, leading to or exacerbating your trouble sleeping, don’t underestimate the effect that your bedroom can have. Poor design can make it even harder to get to sleep, while a few little touches can help you drift off in no time. Here, we’re going to look at ways you can switch up your bedroom to have a better chance at a better night’s sleep.
Master that mess
It might sound like a simple solution, but the truth is that messy bedroom has real impacts on your mental health. A cluttered room is a cluttered mind, as they say. Clutter has been shown to increase feelings of stress and anxiety, and few things get in the way of stress better than those. By better organizing your bedroom with an added piece of storage furniture and new shelves, you can banish that clutter. Make sure that everything in your bedroom has its own place to return to. If it doesn’t, then consider moving it to another room. Add an easy-access hamper you can quickly toss unwashed clothes into if you don’t have time for a proper tidy, too.
Not enough room
No-one wants to feel claustrophobic in their own bedroom. But if you don’t give yourself enough space, that’s exactly how it will feel. Try making more use of furniture that uses vertical space instead of horizontal to give your room a sense of having more standing room. The organization tips and lack of clutter will free up more space, as can opening up the room to natural light and installing lighting to help banish dark corners. Of course, having enough room in bed matters, too. If you have the space, it might be the time to upsize with big beds. Otherwise, it’s easy to feel like your current sleeping space doesn’t allow enough room for you to really get in position and get comfy.
The wrong bedding
Speaking of being in bed, if you don’t have the right bedding for the season, few things can feel worse. Make sure that you have thin, breathable bed sheets for the spring and summer when the heat can stop you from falling asleep. On the other hand, have thicker, warmer sheets for the winter when you want to retain and trap heat as best as possible. Even if you’re trying to be frugal, high-quality bed sheets are one luxury worth investing in. Keep in mind that if you’re allergic, it’s a good idea to look for hypoallergenic sheets that keep away dust mites and other allergens, too. Otherwise, it may be a stuffy nose and irritated sinuses keeping you up all night.
Noise at night
Whether you are already suffering from an unrelated sleep disorder or you are simply easily distracted at night, noise can be the bane of a restful sleep. Some people seem to have little trouble sleeping through a war, but if you’re more sensitive, even the smallest sources of outside noise can disturb your lull. If that’s the case, look at ways to soundproof the room, including using draft excluders to block the bottom of the door and heavier window treatments. There are white noise machines that can create a monotone, droning hum in the background, too, drowning out other noise. Some people find these just as distracting but many have found success using them.
Turn the TV off
Speaking of easily distracted, you may be inclined to host and even gladly welcome the greatest source of nighttime distraction there is. Not only should you turn the TV off at night, but more and more sleep specialists are saying there should be no TV in the bedroom. In fact, they say there should be no electronics at all. Besides the fact that having a source of light and noise on when you’re trying to fall asleep can be counter-intuitive, there’s a specific risk in the kind of light electronics product. Blue light produced by digital screens naturally makes us feel more alert and its effects for last for up to an hour after we have switched screens off. For that reason, it might be worth considering powering everything down a little earlier than usual.
Keep it stress-free
With that in mind, let’s take a closer look at things that don’t belong in the bedroom. You might think you’re making the best use of the space afforded to you, but if you try to multipurpose your room, you can only add to the distraction and make it feel like a more stressful place. Keep the room stress free by keeping out any treadmills or exercise equipment. Don’t try creating a home office in your bedroom. Some even say you should remove clocks from the bedroom because if you’re watching the clock, you’re actively making yourself more alert of the time which, in turn, keeps you awake.
Clear the air
Stuffy, uncomfortable air and the odors that linger in it can really get in the way of a good night’s sleep, too. Try to keep the windows open (unless it’s winter) and improve airflow in the bedroom by investing in a ceiling fan. When it comes to the evening and things are cooling down, you can really set the mood with a little aromatherapy. Think about using essential oils such as lavender which has been proven to help you get to sleep. Don’t forget to switch sheets and clean fabrics like curtains regularly, too. These can hold onto odors and make your room a lot harder to refresh. A dehumidifier can help clear the air by getting rid of excess moisture, too.
As well as the tips above, it is worth addressing the causes of your sleeplessness if it’s not just down to the bedroom. Evaluate causes of stress and talk to the doctor if you have a real sleep disorder that is having a major impact in your life.