This article unpacks some of the environmental factors in your bedroom that might be preventing you from getting a restful night of sleep. Although the information in this reading is not intended as medical advice, it supplies you with 11 vital environmental factors necessary for a night of peaceful sleep. Keep reading to learn how you can create a relaxing bedroom environment for snoozing the night away.
1) Tranquil Wall Colors
Tranquility and a restful night of sleep go together. How do you create a tranquil environment for your bedroom? Start with restful wall colors. Neutral paint tones, such as creamy almond, soft white, barely beige, or misty gray are soothing, gender-friendly hues that convey a peaceful ambiance. Avoid energy-filled hues — sunshine yellow, lipstick red, bright orange, lime green.
2) A Clean, Organized Space
A clean, organized bedroom promotes a serene ambiance. Freshly laundered bedding and a room free of dirt, dust, and trash can help you get a better night of precious snoozing time. Clean bedrooms not only look better but feel and smell wonderful. It doesn’t take much to keep your room clutter-free once you have a spot for everything. Hang up your clean clothes and toss your dirty ones into a laundry hamper. Store shoes neatly on racks in your closet. Put your car keys, wallet, and work badges on a small tray on top of your dresser or store them inside a drawer in your nightstand.
3) Time to Unwind
When you climb into bed at night, give your mind time to relax and wind down. Avoid cell phones, laptops, electronic tablets, or televisions when you’re preparing to sleep. Instead, read a favorite book, entertaining magazine, or something inspirational from your Bible or daily devotional. Tackle a crossword puzzle to help you relax and fall asleep.
4) Comfortable Mattress
One mattress doesn’t fit all when it comes to comfort. Consider the price, size, firmness, specialty features, and available floor space to determine which mattress suits you best. According to information on the nectarsleep.com website, the five most popular types of mattresses are innerspring, memory foam, gel memory foam, specialty foam, and hybrid. Also, information on the sleephelp.org website recommends that you should typically replace your mattress every 7 to 10 years to experience the greatest comfort towards a good night’s sleep.
5) Sense of Security
It’s difficult, if not impossible, to sleep soundly during the night if you feel unprotected or afraid. In addition to properly working smoke and carbon monoxide detectors, how do you achieve a sense of security? First, if you live in a rowdy neighborhood, you might consider moving to a more peaceful area. Secondly, ensure your home is well-protected with deadbolt door locks, exterior storm doors, and snugly locking windows. Thirdly, install an externally monitored home security system or add exterior motion-detector lights and security cameras around the perimeter of your home for self-monitoring.
6) Controlled Exterior Lights
It’s difficult to snooze the night away if bright lights are interrupting your sleep pattern. For example, streetlights, headlights from passing vehicles, flashing signs, digital billboards, and bright moonlight are potential sleep disturbances. You can solve this problem by hanging blackout curtains over your windows to eliminate any exterior light from streaming through your bedroom windows.
7) Disruptive Noise Reduction
Screaming sirens, screeching traffic, people talking, dogs barking, and kids crying are not conducive to you getting a good night’s sleep. End these disruptive sounds by shutting your windows, closing the drapes, and turning on your central air conditioning unit or furnace. Add a white noise machine to further drown out annoying nighttime sounds. A white noise machine allows you to hear tranquil sounds, such as a splashing waterfall, gentle rain, or crickets chirping. You can also put on headphones and listen to your favorite tunes.
8) Minimized Interior Lighting
You also need to control the lights inside your home to achieve a restful night of sleep. Turn off television sets, laptops, and other electronic devices that radiate a glowing screen. Switch off bedside lamps before you fall asleep for the night. Plug a nightlight into a wall outlet in your master bedroom and bathroom to dimly light a path should you need to get out of bed during the night.
9) Comfy Climate
It’s difficult to sleep when you’re too hot or extremely cold. The sleep.org website recommends setting your thermostat between 60- and 67-degrees Fahrenheit to create a conducive temperature for sleeping. A central air conditioning unit and furnace system work well for creating an even temperature throughout your home. You can also turn on an adjustable overhead ceiling fan or free-standing tower fan and slightly open a window to further adjust your bedroom temperature. Layer your bedding with sheets, blankets, comforters, and throws that are appropriate and comfortable for each season.
10) Peaceful Extras
Super soft blankets, cozy flannel sheets, a memory foam mattress topper, or silky-smooth bedding could hasten a better night of sleep for you. Experiment with a variety of bed pillows until you find the most comfortable fit for your head and neck. Some pillows are specifically designed to accommodate side sleepers, back sleepers, or tummy sleepers. Added items, such as a blackout mask, aromatic air freshener, and comfortable pajamas can also help you get a good night’s sleep
11) Nightly Routine
A nightly routine before going to bed is good because it tells your body and mind that it’s time to settle down and relax. Taking a warm shower or soaking in a bathtub full of bubbles can help your physical body and mental state to calm down and rest, which is a great thing to do before climbing into bed. If you’re hungry, perhaps a soothing cup of herbal tea, warm milk, or a small snack might help you drift into a better night of sleep.
After reading this article, did you discover some things that might be preventing you from getting a restful night of slumber? Are you surprised that there are so many things that you can do to achieve a better night’s sleep? Pick out the items that are inhibiting you from snoozing the night away and fix them. What are you waiting for?