Struggling to unwind? Transform your bedroom into a restful space with 5 proven tweaks that can help you sleep deeper—starting tonight.
“How can I sleep better?” is one of the most commonly searched phrases on the internet, so here’s my top five tips for simple things that you could do to your environment alone, to get a better night’s sleep tonight.
Many of the causes of poor sleep or insomnia can be attributed to your sleep environment. If you’re constantly sleeping poorly, but see a sudden transformation when you sleep in a new place (such as a hotel) start by making these simple changes to see if you can improve your sleep quality and quantity.
1. Have a bedroom tech ban
What do you think of when you think of your bedroom and everything in it? Do you think of working, watching TV, or sleeping? If you think of more than just the latter choice, start by removing these activities from your bedroom. Ideally, your bedroom should be a place to sleep and not much more. TVs, tech devices, laptops, and phones should not be kept out of the bedroom.
However, in this day and age, not everyone has the luxury of a dedicated bedroom. Living in a studio or shared accommodation is standard, and many people use their bedroom as an office or living space.
In this instance, have a dedicated area for each activity. Use your bed only for sleeping. If you have a table for eating and working, consider buying screen dividers to section off the room.
This allows your brain to associate your bedroom or bed area solely with sleep, making it easier for you to fall asleep each night.
2. Transform Your Space Into a Calm and Restful Retreat
A bedroom should be a relaxing space, so think about using some of the following adjustments to create the perfect relaxing atmosphere.
- Play ambient music before bed to help you drift off
- Decorate your bedroom with relaxing colours
- Keep your bedroom clean, clear and worry-free
- Make your bed the comfiest place to be with cushions and pillows
Also, make sure that your bedroom isn’t too hot at night. Keeping the room cool but being able to wrap up warm is essential for a better night’s sleep.
3. The Darker, The Better
The amount of light around you is a cue for the body clock to determine the time. In particular, the time to wake up and go to bed.
Your body releases a hormone called melatonin when it’s dark. This helps relax your body and promotes sleep. The darker your room, the easier it is to fall asleep. Using blackout curtains or blinds can help eliminate any light coming in from the outside world. Street lights and even the full moon can flood your bedroom with light, confusing your circadian rhythm.
4. Use white noise
A lot of people think that white noise is just for babies, but that’s not true. Yes, some adults can sleep through their partner’s snoring or cars racing down the road outside the house, but others can’t stand them.
Adding a constant noise to the room can be incredibly relaxing for adults, so you could consider blocking the annoying sounds with a soothing, constant sound during the night. This also helps your brain associate this sound with sleep. When you turn on white noise sounds at night, your body will automatically start to relax, helping you fall asleep more quickly.
There are many white noise apps available nowadays, or simply use a small fan or something similar.
→ Try free white noise apps like Pzizz
5. Rest well in a comfortable bed!
The reason you may rest better when you’re staying in a hotel might simply be down to the comfort of the bed! It can be the deciding factor between getting a good night’s sleep and getting no sleep at all. Beds are one of the most essential items of furniture in your home, so it may be time for you to invest. The key item is the mattress. There are several types available, including open coil, pocket sprung, memory foam, and latex foam, and you can choose the one that suits you best.
Pillows should be considered as well. There are a variety of different shapes, softness and materials to choose from. This is where personal preference comes into play, so I recommend going to a store to try them out. Spending a bit of money to make your bed more comfortable is 100% worth it, considering that it is probably the most used piece of furniture in your home.
Which changes will you be making tonight to give yourself a better night’s rest?
If you’re struggling with resting and want to improve it, please don’t hesitate to get in touch. We offer a free 30-minute consultation to talk about your sleep issues so get in touch and see how we can support you.
