To enjoy a relaxing and deep slumber every night, you should ensure that your bedroom is serene and free from things that can distract you when you are trying to nod off. There is no right or wrong way to prepare your bedroom in anticipation of slumber. The ideal bedroom environment is typically determined by your personal preferences and style. Though there is no ideal way to prepare your bedroom, we have compiled some of the TOP tips on how you can craft the right environment for sleeping in your room based on research data backed by sleep experts.
1. Maintain The Right Temperature in Your Bedroom and Ensure It’s Dark
Ideally, you should ensure that your bedroom is both cool and dark.
73% of the American respondents to a National Sleep Foundation poll said that they are able to sleep better when their bedrooms are dark. 65% of respondents to the same poll said that they use curtains, blinds or shades to keep unwanted light from filtering into their bedrooms.
If you are unsure about the best temperature settings in your bedroom, experts recommend that your set your thermostat to read between 60 degrees Fahrenheit to 67 degrees Fahrenheit.
2. Keep Your Bedroom Quiet and Serene
According to 74% of Americans, quality sleep can only come if you are resting in a quiet place.
Even if your apartment is located in a noisy place, you can enjoy a blissful sleep at night by introducing ‘white noise’ in your bedroom. This is basically a soothing sound that can keep out distractive noises from your bedroom. You can check the differences between white noise and pink noise to know which suits you better. For example, you can install a fan in your bedroom. A fan will not only cool your bedroom but the noise from the rotating fans will also keep out annoying sounds from the outside. Alternatively, you can listen to soothing sleep music or sleep casts (They typically run for around 45 minutes) from platforms such as the Headspace app or Sleep Experience.
3. Choose The Right Bedding and Sleep Position
You should ensure that you are using a comfortable mattress and pillows on your bed. Read this memory foam guide to find the mattress best suited to you. To determine the right level of fluffiness or firmness in beddings such as your pillow, you should be guided by your sleeping position.
If like many people, you sleep lying on your side, you should pick a pillow that can offer comfortable support to your head, neck, and shoulders. If on the other hand, you sleep lying on your back, it is recommended that you pick a thin pillow to avoid stressing your neck muscles.
4. Keep Your Bedroom Organized
Remember that the first things that fall in your line of vision when you enter your bedroom can have a great impact on how well you sleep. According to a presentation done at the SLEEP Conference convened in June 2015 in Seattle, people who sleep in a cluttered room are more likely to develop sleep disorders. To enjoy a blissful sleep at night, clean your bedroom regularly and keep it organized.
5. Choose The Right Pillow
If you are affected by the flare-up of allergies, you should be very careful when choosing pillows for your bed. Remember that pillow fills are made of different materials such as foam, latex, or rayon – and, some of these fill materials can exacerbate your allergy flare-ups. To avoid nose congestions that can keep you up at night, it is recommended that you use pillows that are hypoallergenic.