How to Set Up Your Bedroom for a Better Night of Sleep
If you’re not sleeping well, the rest of your life suffers, too. There are few things better or more satisfying than a good night of rest. But sleeping soundly can be challenging. Life circumstances can disrupt sleep, and we can’t control everything going on in our lives.
But we can control our bedroom. Make the most of your sleeping environment and give yourself the best chance to sleep like a king or queen.
Follow these tips and get the sleep your body and mind crave:
Pillow, Pillowcase, Sheets. We talk about the sleep surface (mattress) below. Let's start with pillows, pillowcases, and sheets. Your pillow should cradle your head, either sinking into it or resting upon it. Your pillow should be able to compress properly due to the fabric of the pillowcase and pillow shell. This allows your spine to be aligned correctly while you sleep. A pillow protector goes over your pillow (under your pillowcase) to protect against moisture, dust, and bacteria. However, it is not waterproof.
Mattress. Finding the right mattress is a pivotal part of getting a good night of sleep. There are so many options that it’s easy to feel overwhelmed. If your bed isn’t comfortable, head out to the store and try out a few mattresses.
Light. For most of us, the darker the better. Minimize the amount of light in your room. Controlling light is especially important if your schedule requires you to sleep during the day. Ensure that your bedside clock doesn’t put out too much light.
Noise. As little noise as possible is the best option for most. However, some people prefer to fall asleep to the sounds of the ocean, rain, or white noise. Figure out what works for you. If you’re forced to sleep in a noisy area, earplugs can help. A fan can also be useful to drown out unwanted noise.
Keep a drink handy. If you frequently find yourself needing a drink in the middle of the night, keep one available so you don’t have to get out of bed and further disturb your sleep. You might also want to limit eating near your bedtime, as this is a common cause of thirst during the night.
Psychological comfort. What do you need to feel comfortable? A locked door? Closed windows? A teddy bear? Create a bedroom situation that is most conducive to sleeping comfortably. Don’t be afraid to pull out your favorite blanket and a few stuffed animals if that’s what you need.
Temperature. Each of us has a perfect sleeping temperature. Studies show that a cool room works best for the average person, but you might not be average. Experiment and discover what works the best for you. An extra blanket or a small adjustment to the thermostat might make a big difference.
Electronics. Clocks, phones, tablets, and TVs can all contribute to a poor night of sleep. Keep the electronic devices to a minimum. Ideally, put away all the electronic devices for at least an hour before bedtime. You’ll find it easier to fall and stay asleep.
Pets. Studies have shown that allowing pets in your bed is a serious obstacle to a good night of rest. However, women often report that sleeping with their husbands is more disruptive than sleeping with a pet. Either way, think about how your pet affects your sleep.
How well do you sleep? Are you making the most of your sleeping space? It’s easy to think that any mattress in a room is enough to sleep well. And, that’s true for a few people. However, most of us would benefit from making a few changes to our bedroom.
Ensure that you’re creating the best sleeping environment you can. You’ll be glad you did.