There are all kinds of reasons as to why getting a good night’s sleep is important in our lives.
From improved health to better concentration, you can see some of the benefits of sleep here. But if you struggle to sleep well at night, there are some active steps you can take. You might cut down on your caffeine intake, for example, and you might eat sleep-friendly foods in place of anything too heavy for your late night snack.
Another way to improve your chances of a good night’s sleep is to create a more relaxing bedroom environment, and we have some suggestions as to how to do this here.
Clear out your clutter
You have probably heard the phrase ‘a tidy house is a tidy mind,’ and this is especially useful for your bedroom. Clutter is one of the biggest causes of stress in the home, so if your bedroom is littered with everything from loose laundry to your kids toys (why they can’t just play in their own rooms, we don’t know) you are going to be mentally distracted by them when you should be focussing on sleep instead. Get rid of any clutter then by discarding unwanted items, adding more storage to your room, and by telling your children that your bedroom is not their playroom!
Make your room as dark as it can be
Your brain associates light with wakefulness, so you need to make the room as dark as it possibly can be. This includes covering your windows with blackout blinds or heavy curtains to block out the light outside, and hiding or removing any item that can emit light from inside your room. For example, you might want to put your phone and laptop in another room, so you aren’t distracted by any blinking lights, and you might want to reposition your alarm clock if it has an LED display.
Remove electronics from your room
We have just suggested removing your phone and laptop from your bedroom, and for two good reasons. Not only do they emit light when not in use, but if you are tempted to use them while you’re in bed, the bright glare of your screens can trick your brain into thinking it’s daytime. This will then inhibit your ability to sleep. While there are workarounds to your phone and laptop screens; you can enable Chrome night mode on Mac and Windows devices, for example, you should still remove them so you aren’t tempted to do anything else that could tamper with your sleep pattern, such as checking work emails which might only distract your mind when you should be trying to sleep.
Focus on your senses
When it comes to what you can see in the room, consider painting your room with calm and soothing colors, such as yellow, blue, and green, as studies suggest these colors can put your mind at ease when you are trying to rest. In terms of your hearing, try to block out any sounds coming from outside or inside the house. Wearing earplugs is an obvious solution, but you might also add a sound machine, as this will drown out irritating noises while producing soft and mellow sounds guaranteed to relax you. For smell, you might want to add relaxing scents to your bedroom, such as lavender, jasmine, or vanilla. And in terms of touch, you should focus on making your bed more comfortable, using the ideas in the linked article to upgrade your bed with those items that are conducive to a better night’s sleep.
So, don’t fall prey to another bad night’s sleep again. With a few tweaks to your bedroom, and an adherence to good habits when you’re in bed (put your phone down), you should easily drift off to sleep in no time. Let us know what you think, and if you have any further suggestions for our readers, be sure to share your ideas with us.