Set Up Your Bedroom for a Tranquil Sleep

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Studies have shown people sleep better when their bedroom is optimised for light noise, temperature, and comfort. Set up your bedroom for a tranquil sleep.

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Bedroom Environment: What Elements Are Important ?

The importance of a tranquil sleep haven cannot be underestimated in helping you to get a good night’s sleep. According to the Sleep Foundation, studies have shown people sleep better when their bedroom is optimised for light, noise, temperature, and comfort. Visual design and the tidiness of a room can also affect the ambience of the room and its ability to promote optimal sleep.

Elements to Keep in Mind for a Perfect Bedroom

Here are some important elements for a restful bedroom environment and how best to prepare these. In the end, you will have a sanctuary to retreat to that can help promote calm and improve the readiness of your body and mind for sleep.

Dim lighting

The body reacts to light by slowing the production of melatonin. However, this hormone is what we need to help us sleep. Dimming the lighting in the bedroom will help signal to the brain that it’s time to slow down and prepare the mind and body for sleep. Having a lamp in the room in warm colours such as red, orange and yellow is more helpful for promoting sleep, according to the Sleep Foundation. Meanwhile, blue light from technology such as phones, computers and tablets can inhibit melatonin production, preventing you from sleeping. This is why it’s important to ensure technology devices are not in the room or turned completely off.

Temperature

A cooler temperature in the bedroom is more conducive to sleep. Body temperature naturally decreases to enhance the process of getting to sleep, so keeping the bedroom cool can support this and help you to fall asleep. The foundation recommends 15.6 to 22.0 degrees Celsius as a range that should suit most sleepers. Adjust your bedding or clothing layers if you find the temperature settings too cold or hot.

Auditory landscape

Ensure your bedroom is quiet, without any TV or music devices on. According to the National Sleep Foundation, minimising noise in the bedroom at night can increase the amount of deep sleep you get while also reducing the chance you’ll wake up during the night. However, noise near the bedroom can also be a disturbance to you falling asleep. Whether it is neighbours, roommates, or you live near a busy street, if it’s something you cannot avoid, you could consider purchasing a white noise machine. Otherwise, you could set up speakers to play calming music or white noise. You could even connect the speakers to your phone as there are apps that offer such white noise or relaxing music. Earplugs are also worth a try.

Comfortable bedding

It might be worth considering whether your current mattress is conducive to your sleep. Consider your sleeping position, whether you share a bed, how supportive it feels, and your preference for firmness. It’s ideal to choose a pillow that supports your neck and back, as otherwise, it may affect your ability to fall asleep if it is uncomfortable for you. Choosing pillows and blankets in a material that feels cosy to you could make it more inviting for you to go to bed. The mattress cover or sheet you choose and how pleasant it feels may also have an impact on how quickly you fall asleep and stay asleep. The Sleep Foundation points out that washing the sheets regularly, at least once every two weeks, can prevent dust mites and build up of body oils, but can also promote better sleep.

Neat and organised room

Having clutter in your room can add to any overwhelm you may have had from the day. Seeing a mess before you go to bed could trigger stress and worrying thoughts, especially if it is a pile of papers related to work that you see. A messy room could also detract from your motivation to spend time in the bedroom.

Soothing colours and aesthetics

You can try to create a colour and visual scheme for your bedroom that appeals to your own personal style but also helps adopt a sense of serenity. Pick colours that you are drawn to and that invoke calm for you. If you rent or are on a limited budget, it may not be possible to completely change the current set up. In this case, you could adapt by inserting bedding, rugs, or wall art in these certain colours.

Scents

Certain scents can keep you up and prevent you from sleeping, while others can induce relaxation. For example, according to Sleep Advisor, citrus scents and heavy perfumes can negatively affect sleep. Studies have found that aromatherapy can improve sleep quality. This may include the diffusing of essential oils such as lavender. Other fragrances, such as peppermint and chamomile, may also be effective.

Air Quality

This is a factor that may often not be considered when it comes to setting up a bedroom environment for sleep because it can’t be seen. However, the National Sleep Foundation reports that air quality can affect the quality of sleep. Research has found that ventilation and fresher air are associated with better sleep. The Sleep Foundation explains that ensuring proper ventilation and avoiding excess humidity can help to prevent mould growth. You could improve the quality of the air with an air purifier, which removes harmful contaminants, such as pollen and dust. This may be particularly helpful if you have any allergies.