According to the National Sleep Foundation, 35 percent of Americans are not getting a good night’s rest. If you’re in that large group, the environment in your bedroom could be a contributing factor to why you aren’t sleeping. Take a look around your bedroom. You may have insomnia inducing problems like an old mattress, the wrong wall color, or too much ambient light. Rectify these issues to give yourself a more peaceful slumber.
Here are 5 Bedroom Design Tips for a Good Night Sleep
Paint the Walls Blue
Your bedroom walls could be overstimulating you before you go to bed. Warm colors add energy to a room, so if you’ve got yellow or pink bedroom walls, paint over them. Choose a muted blue, turquoise, or teal. Blue hues will create a soothing sleep environment, calming your mind down before you fall asleep. This bedroom design is pretty intelligent.
Replace Your Mattress
Sleeping on an old mattress that doesn’t support your skeleton leads to joint pain and muscle aches. An uncomfortable mattress that’s harder or softer than you prefer could keep you up all night. If yours is more than a decade old, research mattress options like firmness and memory foam, and high-tech options like cooling surfaces. Get a mattress with a one- or two-month money-back guarantee, so you can test it out before you commit.
Use a Programmable Thermostat
The human body needs to cool down to sleep, and the perfect bedroom temperature is typically lower than 70 degrees. Program your thermostat to drop the temperature in the house a bit each night to help you sleep better. You may find your ideal sleeping temperature is a bit outside this typical range. Play with it until you find the perfect cooling level, and then set the thermostat.
Hang Room Darkening Curtains
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You need to lower the lights about an hour before you go to sleep. Dim the lamps and turn off overhead lights to cue your body in that it’s time to sleep. In your bedroom, install room darkening curtains. Street lamps, traffic, and lights on at the neighbors filter through your windows and disrupt the dark you need to start resting. Pull those curtains to create a dark environment. Don’t ruin it by staring at your phone screen or watching TV while in bed.
Add Scents That Soothe
Aromatherapy may help you calm down and drop into slumber. Some of the most effective scents are jasmine, lavender, sandalwood, and chamomile. Get a reed diff user that you can keep on your bedside table to infuse your room with these soothing scents. Consider sachets of dried petals scented with your favorite of these options under your pillow, too. You can also get essential oils and dab them on a tissue, which you then put inside your pillowcase.
Poor sleep quality affects your ability to concentrate, your mood, and your health. When you suffer from insomnia, now is the time to dig into the problem. Discover if your bedroom environment is contributing to your lack of sleep and take the right steps to design a bedroom better for sleep.