If you think about it, you spend about a third of your day in the bedroom. Granted, you probably, or at least hopefully, rest and sleep in it, but that doesn’t mean it should be a neglected space.
Your bedroom is often separated from the rest of the house where guests’ eyes can’t reach, so clutter may not be high on your list of concerns. You might even have your desk in your room with bright lights and work supplies everywhere.
If you’re having trouble sleeping or don’t seem to be getting quite as much as you’d like, the above scenarios, as well as a few others, could be the culprit. Good sleep quality is essential for a healthy mind and body, so creating a space where you can enjoy the best possible sleep is really important.
Luckily, there are some really simple things you can do about your sleeping space and some of the routines and habits that surround it that will work wonders when it comes to the quality and extent of your rest.
Clean up your bedroom
Although this line might bring back memories of nagging parents, they might have stumbled upon something. Chaos and clutter can be quite stressful and unsettling for some.
The mess that has accumulated in your room could be something you know you need but didn’t have time to do. Well, it’s worth getting there.
Restrict use of Betttime technology
Source: Doctor Mike/YouTube
It’s pretty common to sleep with your phone on your pillow or bedside table. People use their phones as alarm clocks, have their latest novel uploaded to them, and have them on hand in case a friend has any messages in need during the night.
While all of this could apply to you, it’s important to understand how portable devices and even a TV in your bedroom can affect your sleep. Such devices emit a blue light that can interfere with the body’s ability to relax and produce melatonin.
If possible, try to unplug at least an hour before bed (two or three hours if you can). If you absolutely can’t switch off, go into your device’s settings and look for a blue light filter setting and night mode. You can google your device model for instructions on how to do it.
Use soft lighting
If you use your bedroom for other activities, such as work or sports, during the day or in the evening, it is understandable that you need good lighting. However, bright light actually affects the release of melatonin in your brain. Melatonin, the sleep hormone, is suppressed when exposed to bright light.
Instead, while getting ready for bed, use a soft bedside light or dim the main lights in your room. This signals your brain that it’s bedtime.
Don’t get too hot
While the thought of snuggling into bed in cozy pajamas and fluffy socks sounds heavenly, for most of us it can be detrimental to the quality of our sleep.
The ideal sleeping temperature for most people is between 20 and 20 °C. A room that is too hot can lead to night sweats and trouble sleeping. Try to keep your bedroom in that temperature range and see if your sleep improves.
Reduce noise pollution
If you’re a light sleeper, anything from your partner snoring to a car door slamming somewhere outside can wake you up. Although you can choose to use earplugs to cancel out noise, it’s not for everyone.
Instead of this, you could choose to drown out the noise pollution with a white noise machine. This is a machine that emits a sound that mirrors sounds in nature, such as a waterfall, rain or wind blowing through trees. Alternatively, you could find a track online that has the same effect.
There is also brown noise, which is much lower in frequency than white noise and has been compared to the sound of a gathering storm. Brown noise is said to be what babies hear in the womb, so it has a calming effect.
Meditate before bed
Source: Great Meditation/YouTube
Another great way to unwind before bed is to consciously relax. Meditation can not only help to relax the body, but also to declutter and calm the mind. When you are stressed or anxious, these can have a very negative impact on your sleep.
There are a number of guided meditation tracks on YouTube that you can play before bed, or you can download a meditation app dedicated to sleep meditation.
Try Sleepytime Tea and essential oils
Source: dr Josh Axe/YouTube
Some people find that drinking herbal teas before bed can have a calming and calming effect. Teas such as chamomile, passion flower or valerian are said to have a calming and calming effect.
Aromatherapy has also long been used to promote restful sleep. Try inhaling a few drops of lavender oil or chamomile oil on a handkerchief or use in an oil diffuser.
You could try making an herbal sleeping pillow that you can fill with herbs for bedtime or drip essential oils on and have in your bed.
This article is for informational purposes only. Consult a doctor if you have trouble sleeping. Consult a doctor before using herbs medicinally. Never use essential oils undiluted on the skin and refer to specialist texts for dosage recommendations.
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