Despite our best efforts to understand it, sleep is still largely a mystery to us. Nobody knows exactly what it does and there’s more than one theory surrounding why we need it. What we do know for certain is that forgoing sleep is not an option. We also know that our slumber needs to be sufficient and consistent for us to stay healthy and productive.
Insomnia and other sleep-related problems are a real issue and it seems to be getting worse each year.
In the early 1900s, the average person slept 9 hours a night.
That number is closer to 6.8 hours for the average American today, according to the Centers for Disease Control and Prevention.
While there are many factors contributing to a good night’s rest, one of the most important is the environment where your sleep occurs.
There are many ways to improve it, thus helping you get sufficient shuteye.
The following are some tips to help you design a bedroom that’s optimized for sleep.
There’s no good sleep to be had in a room that’s covered in unfolded laundry, electronics, papers, and exercise equipment.
Take a look around your bedroom and organize or remove any visual clutter, which is a major source of stress and anxiety.
Perhaps a repaint is in order – try a peaceful pastel color.
A few pot plants can also help.
Keep it Cool
A bedroom that’s much too hot can be an absolute nightmare.
If the weather is the culprit, then it’s worth looking into ways you can reduce the temperature in your bedroom.
Experts say somewhere between 60 and 72-degrees Fahrenheit is ideal.
You can use an air conditioner, but fans are a much greener and cost-effective option.
Opening the windows is also a great idea. Lightweight bedding, cooler mattress pads, and breathable clothing (or less clothing) helps, too.
Just remember to ensure that your partner isn’t shivering.
According to The Better Sleep Council, you should replace your mattress every 5-7 years.
Modern options have improved greatly in terms of comfort and technology.
High-quality mattresses have also become far more accessible, and you can order them online.
In fact, this is a great time to get a good discount on a new mattress, so be sure to look into it.
From noisy neighbors to grumbling engines, nearby snorers and more, there are plenty of sounds that can get in the way of your slumber.
Moreover, they can affect your deep sleep cycles without you even noticing.
If the noises are out of your control, a pair of earplugs or a white noise machine can help, as does gently repositioning your snoring partner.
Sources of light trick your biological clock into thinking you should be awake.
This is especially true for blue light, which is emitted by devices like your smartphone, laptop, and television.
Be sure to keep them off at night.
In fact, it’s recommended that light should only enter your room during the day and when you wake up.
If your windows are prone to letting in light past sunset, consider investing in a set of blackout curtains.
They’ll keep your bedroom dark in addition to providing insulating benefits
. When all efforts to eliminate light are to no avail, you can always opt for a sleeping mask.
Look for one that’s made of a soft and breathable fabric, such as silk or rayon.
Once you have these steps in order, you can expect a much better night’s sleep.
It may take some time to get everything right, but rest assured it will be well worth the effort.