How to Set Up Your Bedroom for Optimal Sleep

Your bedroom is like a sanctuary for sleep. Did you know that there are several steps you can take to promote better sleep in that sanctuary?

Here are five steps you can take to set up your bedroom for optimal sleep.

1. Keep Out (All) The Light

Turning off the light is an obvious step before you settle down for sleep. But for optimal sleep, consider keeping out all the lights in your bedroom. The right exposure to the right amount of light and dark will help align your circadian rhythm and tell your body when it’s time to sleep.

For instance, try using blackout curtains if too much light gets through the windows — especially if you live in an area with lots of traffic and street lights. Blackout curtains will also keep sunlight out when the sun rises early.

You should also turn off the television, any computers in the room, and — yes, really — your mobile devices. That’s because screens emit blue light, which Harvard researchers have linked to suppressed melatonin levels. Melatonin is the hormone responsible for helping regulate your sleep cycle.

2. Declutter Your Space

How do you feel when you enter a space that’s cluttered and messy? If it makes you feel uneasy, make sure your room stays tidy, especially when it’s time for bed. When you enter your bedroom, you should feel relaxed, not nervous or stressed out.

Remove any reminders of work or other responsibilities that may affect your mental health. Clean up the clutter throughout the day so that your bedroom becomes a calm place in where you can relax.

3. Cool it Down

According to some studies, the ideal temperature for sleep is between 15.5-19.5 degrees Celcius, or 60-67 degrees Fahrenheit. If you live in a cold climate and you’re heating your home, resist the urge to crank up the temperature too high.

If it’s hot outside, keep the shades drawn and the windows closed during the day to keep your bedroom as cool as possible.

4. Set Up your Bed, Sheets, and Pillows

What you sleep on has a huge influence on your quality of sleep. For instance, when was the last time you purchased a new mattress? Studies suggest that replacing your mattress can reduce back pain and help you improve symptoms of stress.

The same applies to your pillow. If you feel like your current pillow isn’t offering your head, shoulders, and neck the support they need, consider looking for a new one. You should also use bed sheets that are moisture-wicking and the right temperature for the current season.

5. Keep Out the Sound (or Replace Them With Good Ones)

It can be challenging to sleep well when it’s noisy. If too much noise is coming from outside, try installing soundproof curtains and sealing your windows. Install a door sweep under your door if other people in your home are noisy while you’re trying to sleep.

If you can’t block out sounds, consider trying soothing sounds to control your bedroom’s soundscape.

Whether you enjoy relaxing music, soothing nature sounds, or guided meditations, there’s something for everyone on BetterSleep. Prepare your mind for sleep with the BetterSleep app starting today.