Give Your Bedroom a Better Sleep Make-Over

According to the National Sleep Foundation, 35% of Americans report their sleep quality as “poor”, while 45% of Americans have reported that poor or insufficient sleep has affected their daily activities at least once in the past seven days. This is quite alarming given the fact that the function of sleep is to restore both the body and the mind and not getting enough sleep or not getting proper sleep can cause some serious health issues. Below, you can find a few tips on how to create a better sleep environment in your bedroom and ensure that you won’t have any trouble sleeping at night.


The human sleep is controlled by the so-called circadian clock, which counteracts the body’s drive for sleep during daylight and induces sleep during the night. This is the main reason why people, in order to sleep properly, require dark spaces. If it happens that your bedroom allows light into the area, it’ll suppress the production of melatonin (the hormone in charge of sleep and wakefulness) and disturb other functions in the body, resulting in sleep interference. Exposure to any type of light, natural or artificial can violate the sleeping pattern, so it’s advised to keep the bedroom in complete darkness during sleep.


Colors have been known to affect people’s mood, energy levels as well behavior and of course, the quality of sleep. Studies have shown that different colors, shades and tones can have a different effect on people’s sleep and have noted that a soothing and quiet color scheme can greatly contribute to a good night’s sleep. Bright and neon colors should be avoided at all costs, while blue, yellow, green, silver and a light shade of orange have been noted as the best color choices for a proper sleep. These colors have calming effects and are known to reduce the heart rate and blood pressure, helping humans get an adequate amount of sleep.


Another crucial factor that can aid or hinder your sleeping pattern is the overall temperature in the room. An article in the Wall Street Journal notes that the ideal bedroom temperature for a good night’s sleep is around 65 degrees Fahrenheit (18.3°C), meaning that keeping your bedroom too warm or covering yourself with too many blankets can actually violate comfortable sleep.


Some people who have a difficult time falling asleep have found that the quality of air and the general scent of the space can greatly affect their sleeping patterns. For this reason, airing out the room before going to sleep is considered a wise idea, while air purifiers and certain plants are known to help with clearing out the air. Sometimes, scented candles, essential oils and incense sticks can have calming effects and can help you fall asleep quicker.


Naturally, people require no disturbances during their sleep, which is why any loud or sudden noises might disturb this. This is why it’s recommended to clear your room from any electronic devices and gadgets that might hinder your ability to sleep. Computers, TVs and smartphones can greatly undermine your sleeping pattern which is why it’s advised to avoid these few devices before going to sleep. On the other hand, some people have noted that certain soothing sounds, like sounds of nature or relaxing music, can actually help with falling asleep.


One of the most important things, when it comes to quality sleep, is having a good mattress which offers support and comfort. Choosing an either too soft or too firm mattress can be a big mistake, which is why it’s crucial to pick a mattress which is suitable for you personally. Finding a good mattress is a big investment, so if you’re looking to find the best mattress for the money, it would be best to carefully consider the material, firmness, but also your sleep style.

There are a number of factors that can affect the overall quality of sleep and your surroundings is one of the key elements that should be considered. Keeping these few tips in mind can greatly help you create a good sleep environment in your bedroom and create better sleeping conditions.

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