Every day, you probably hear or read about tips on how to live a healthier life. People tell you to ditch carbs for vegetables and sodas for sparkling water. You’re supposed to go to the gym regularly and also try outdoor exercise. It’s a lot to juggle, especially if you don’t have much energy.
People lack energy for many reasons, but the most common problem is that they don’t get enough sleep. Maybe you diligently turn the light out at 9 o’clock every night, but when your alarm goes off at 6 a.m., you feel like you barely slept.
The answer to your problem may be a simple solution you never thought about before. Try these seven simple ways to make your bedroom more sleep-friendly. Once you get your sleep environment straightened out, you’ll wake up feeling more refreshed and ready to face every day.
1. Hang Sun-Blocking Curtains
Some people prefer to sleep with a nightlight on for the safety and stability it provides. Others may need complete darkness, which is a great first step to try. Think about how much light you have in your room each night. You may have a street lamp outside your bedroom or thin curtains that let in the moonlight.
Switch your current curtains for sun-blocking ones. You’ll find yourself resting in total darkness at night, which will help calm your mind and ease you into a deep sleep.
2. Unplug Your Electronics
What’s the last thing you do in the evening? If you’re like many people today, you probably put your phone down. However, that could be why you struggle to sleep.
Electronics produce artificial blue light that suppresses sleep-inducing hormones, which means your brain needs more time to unwind after you turn off your phone. You might also wake up to the ping of notifications or the glow of your phone lighting up at night. Charge your electronics in another room or turn them off altogether at night so that you regulate your hormones and overcome your sleep issues.
3. Repaint Your Walls
When you’ve thought about sleep solutions in the past, paint colors probably didn’t cross your mind. However, repainting your bedroom could help you sleep better than anything else.
Every time you look at a color, your eyes process it with ganglion cell receptors that influence your 24-hour circadian rhythm. Specific colors, like blue, will calm your brain and reduce your heart rate. If that’s not your shade, try other colors, like neutrals or pastels, to redesign your room and help your health.
4. Change Your Mattress
After a long night with little sleep, do you feel physically achy and mentally sluggish? The issue might be the mattress you sleep on. Although mattresses should last for well over a decade if you flip them regularly, you might not have the one you need.
The type of mattress you buy impacts your sleep quality by affecting your physical position. They range in firmness from ultra-plus to extra-firm, and each can either help or hurt your body depending on its specific needs. Talk with a mattress expert to discuss your sleep problems and figure out if your mattress has been the issue all along.
5. Lower Your Thermostat
A half-hour before you go to sleep tonight, take a look at your thermostat. Setting it between 60 to 67 degrees will decrease your core body temperature and signal to your brain that it’s time to sleep. You’ll likely wake up from a deep sleep because you’re sweating and uncomfortable if you keep your room too warm.
6. Infuse the Room
The secret to a good night’s sleep may be an essential oil diffuser. One recent study demonstrated you’ll promote drowsiness and relaxation to help you fall asleep by diffusing certain scents at night. Try essential oils such as:
- Spruce leaf
You may fall asleep quickly once you start inhaling natural oils that calm your system and make your bedroom a more pleasant place.
7. Spring Clean Your Room
Your sleep issues could directly relate to how often you clean your room. A dirty room creates a cluttered environment, which doesn’t lend itself to a good night’s sleep. Dust settles everywhere when you don’t clean, including surfaces like your sheets and ceiling fan.
Spring clean your room to prevent allergic reaction symptoms like respiratory issues and a stuffy nose. You’ll find it easier to stay asleep without waking up to cough or blow your nose.
Reflect on Your Sleep Habits
Reflecting on your nightly experiences and sleep patterns will narrow down which options might make your bedroom more sleep-friendly. Using your electronics right up until you shut your eyes will require a different solution than dealing with a sore back or neck. Start small with your bedroom changes to find the best solution for you.