Have a question?
Curious to know what is the secret to better sleep?
Here’s the answer
Ok, the secret is that the bedroom you sleep in each night has a huge impact on your sleep. Over 40% of people find stress and anxiety are the #1 sleep killer.
You should be excited about what you’re about to discover…
Transforming your bedroom into a sanctuary where you truly feel relaxed and ready to drop off to a deep sleep doesn’t need to take a lot of money or effort. Some simple small changes can turn your sleep space into a cozy haven that supports restorative sleep.
Here’s What You’ll Learn
- Why your bedroom environment matters
- The simple changes that make a big difference
- How to create your personal sleep sanctuary
Why Your Bedroom Environment Matters
Your bedroom environment impacts more than just your sleep.
It’s the space where your body heals, your mind rejuvenates, and your overall health recharges. When your bedroom isn’t set up optimally, it affects every aspect of your life.
The reason is that poor sleep quality has a ripple effect. You end up feeling tired, your physical health takes a hit, your productivity is lower, and your stress levels rise.
The problem is that a lot of people don’t even realize how much their bedroom set up is getting in the way of better sleep.
This is what the statistics reveal
- 89% of adults wake up repeatedly after first falling asleep at night.
- Most of these adults don’t get deep, restorative sleep that they should during the night.
Creating a sleep sanctuary helps solve this at the source. When your bedroom is a place where you naturally relax, falling asleep is easy. When you have set up an optimal sleep environment, staying asleep is easy.
The reason is that when you have set up your bedroom to be your sleep sanctuary, your body and brain knows this is the place you sleep.
By default your body naturally drops off to sleep in your bedroom.
Simple Changes That Make A Big Difference
How about starting today to transform your bedroom?
You can use the simple hacks shared below which can immediately start to impact the quality of your sleep.
You’ll love the fact that the majority of these changes cost next to nothing to make.
Optimize Your Sleep Surface
The first step to making a great sleep sanctuary is what you sleep on.
An uncomfortable mattress or inappropriate bedding setup can ruin the most well-designed bedroom.
It’s in this area that a small upgrade can make a massive difference. This could be as simple as adding an emf mattress pad or mattress topper to create a more comfortable, luxurious sleep surface.
Your sleep surface should promote good spine alignment, regulate temperature, and reduce pressure points. Don’t forget your pillows. Your pillows should support proper neck and head alignment, too, so you wake up without stiffness.
Control The Light
Light is one of the strongest sleep disruptors.
Bright lights, especially blue light from screens, confuse the brain into thinking it’s daytime.
This inhibits your body’s production of melatonin, the hormone that makes you sleepy.
Fix it by installing blackout curtains or blinds to keep outside light sources at bay. Even small amounts of light leaking in from streetlamps or passing cars can interrupt your sleep.
Swap out bright overhead lights for softer options. Use lamps with warm-toned bulbs to create a relaxing atmosphere during the evening.
Remove electronics from the bedroom completely, or at least, out of the sleeping area. 57% of teens who use technology in their sleep spaces experience sleep issues.
That’s all the research you need to see on screens in the bedroom.
Get The Temperature Right
Temperature is the often-overlooked factor in making your bedroom a sleep sanctuary.
Many people keep their bedrooms too warm at night, which prevents the body’s natural temperature from dropping during sleep. Ideal temperatures range from 60-67°F.
Cool temperatures are a cue to the body that it’s time for bed. Warm temperatures have the opposite effect of keeping you alert and uncomfortable.
Try these hacks for getting your sleep space temperature optimized:
- Turn on a fan or adjust your thermostat before bed
- Select breathable bedding fabrics like cotton or linen
- Layer blankets so you can add and remove them at night as needed
- Opt for moisture-wicking sheets if you tend to sleep hot
Getting your bedroom to the correct temperature can be the difference between a restful night of sleep or a frustrating night of tossing and turning.
Reduce Noise And Distractions
Noise pollution is another common thief of good sleep.
Even low-level noises that don’t fully wake you can interfere with your sleep cycles and prevent deep, restorative sleep. The key to a sleep sanctuary is a quiet sleep environment.
If you live in a loud area where silence isn’t an option, use white noise machines or a fan to mask the disruptive sounds.
Eliminate or minimize other distractions in your sleep space as well. Clear clutter from surfaces, keep work materials hidden out of sight, and use your bedroom for sleep only. Set clear boundaries between the bedroom and the rest of your home.
Choose Calming Colors And Textures
Visual design has an impact on how relaxed you feel in your space.
Neutral, soft colors create a peaceful atmosphere that sets the mood for rest. Look for blues, greens, grays, and earth tones. These are proven to help lower stress levels and help your mind relax.
Bright, stimulating colors like red or orange are the opposite. They energize and wake up your brain, making it more difficult to relax and fall asleep.
Textures matter too. Opt for soft, natural materials that create a cozy, comforting feeling. Think natural wood furniture, soft rugs, and high-quality bedding.
Add Natural Elements
Adding natural elements instantly takes your bedroom into sanctuary levels.
Plants help purify the air while adding visual interest and a sense of calm to the room. Stick to low-maintenance, easy-care plants for bedrooms like snake plants or pothos.
Essential oils and aromatherapy are also excellent additions. Try lavender, chamomile, or sandalwood for their relaxing properties.
Creating Your Personal Sleep Sanctuary
The tips listed above give you a good base to start from.
But creating your unique sleep sanctuary is about personalizing your space to your specific needs and preferences. One person’s bliss is another person’s sleep killer.
Start by auditing your current space.
What is keeping you from sleeping well in your current environment? Too bright? Too cluttered? Wrong temperature?
Focus on the biggest offenders first. 27% of people have made changes to their sleep space to make it more conducive for sleep. People have reported improvements in their sleep as a result.
Make changes one at a time rather than trying to do it all at once. This lets you experiment with what makes the most difference without getting overwhelmed.
The end goal is to create a place where you genuinely look forward to winding down each night. Your bedroom should feel like an oasis of calm in the middle of a busy, stressful life.
Final Thoughts
Creating a bedroom sanctuary doesn’t need to take a lot of time or money.
Simple changes to your sleep surface, lighting, temperature, noise levels, and decor can dramatically affect your sleep quality. When you start to prioritize making your bedroom a more restful place to be, better sleep will follow.
Start with one or two tweaks this week. Optimize your sleep surface, or fix the lighting situation that has been bothering you. Then build from there, creating your personalized sleep sanctuary over time.
Better sleep is a pillar of good health. When you take the time to cultivate your bedroom environment, you’re investing in your overall well-being.
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