Getting a good night’s sleep is important for keeping your body healthy and your mind fresh, but many people struggle with falling asleep, staying asleep or achieving a restful deep sleep. If you experience any of these sleep issues, you may have used sleep aids before to help you get to sleep. But did you know that simple changes to your bedroom may actually be a better option for trying to get more Zs?
White Noise
Having a little background white noise can go a long way in helping you to fall asleep because it can block out street sounds and set your mind at ease. Ceiling fans are a great way to create white noise in your bedroom, and they have the added benefit of keeping you cool on warm summer nights, which is important when it comes to getting a good night’s sleep. However, if you do not want to invest in a ceiling fan or your lighting is not equipped to handle one, you can buy a white noise machine to keep on your bedside table. Most sound machines can generate basic white noise as well as an array of soothing sounds, ranging from a thunderstorm to a babbling brook. This allows you to pick something that fits your personality.
Soothing Colors
Some people like to choose bright colors for their homes, but your bedroom should be a place of tranquility. Instead of using yellows, oranges, and bright greens or blues, opt for softer and more mellow shades. The colors of your bedding, walls, carpets or rugs, and even pajamas can have an effect on your brain as you prepare for bed and try to fall asleep. If you simply cannot live without vivid colors, opt to use those in your bathroom instead to help wake you up once you have left the bed and are beginning your morning routine.
Shades or Blinds
Having a bedroom that is too bright is a surefire way to interrupt your sleep patterns. Using shades or blinds to block out street lights, car headlights and the morning rays can help you get into REM sleep. In fact, window treatments are one of the best things you can buy for your bedroom because they serve several purposes. Besides simply blocking out light, shades, and blinds are also a good way to block out unwanted street noise. Shades and blinds also help control the temperature in your bedroom, keeping it cooler in the summer and warmer in the winter.
Phone-Free
Having your phone by your bed or in your bed is a huge distraction because there is always a temptation to check it. When you are trying to sleep, try to strip your bedroom of any non-essential technology like cell phones, tablets, and laptops to avoid checking social media or falling into the trap of doing work. Sleep is as much about letting your brain rest as it is about letting your body rest!
Dim Lighting
Lighting can set the mood for how you wind down when going to sleep, so instead of using very bright lights, consider installing a dimmer switch so that you can use lower lighting in the evening when you are getting ready for bed. Alternatively, you could use a small lamp on a bedside table with a low-wattage bulb to avoid harsh overhead lighting. If you are a reader, use a small reading lamp to avoid keeping your partner awake.
If you have tried simple sleep fixes before and have not had any success, you may be suffering from a medical condition such as insomnia or sleep apnea. Consider a sleep study to let the experts help diagnose your sleeping problems!
