Most discussions about improving sleep focus on bedtime routines and sleep duration, and while these are important, it is equally important to create a healthy bedroom environment that supports sleep. While it may seem like a reach, your space plays a critical role in your sleep, from how quickly you can fall asleep to the quality of your sleep. You do not need to completely redesign your bedroom or invest in expensive gadgets to create a bedroom environment that improves your sleep as even small changes will go a long way in helping you get better sleep.
How to Create a Healthy Bedroom Environment for Better Sleep
1. Select Skin-Friendly Bed Linen
Bed linen plays a direct role in temperature regulation during sleep. Fabrics that trap heat or moisture can cause discomfort and prevent deep sleep, which will drastically reduce your sleep quality. Your bed linen also affects your skin health, which in turn can impact your sleep. For example, polyester has a rougher texture, which is why it is one of the most common triggers for scalp eczema – switching to softer options is an effective way to prevent flare-ups of scalp eczema. Choose natural materials like cotton, linen or bamboo over synthetic fabrics as this will allow your body to stay cool throughout the night.
2. Choose Lighting that Supports Your Sleep Cycle
As light levels drop in the evening, our bodies produce melatonin, the sleep hormone. This hormone signals to the brain that it is time to wind down and prepare for sleep. If you have bright lighting in your bedroom, your body’s melatonin production will be lower, which means that you will not be able to fall asleep as easily and it will take longer for you to get deep sleep. Research shows that blue light has stronger suppression effects on melatonin compared to other lights so you should switch to warm lights that have less blue light compared to cool lights. About an hour before your bedtime, switch off all your overhead lights and use a table light if you wish to read. If possible, invest in an amber reading light as these lights do not contain blue light. Dimmable lights are also a good option so that you can have your room bright earlier in the evening and then turn it down once you are done with dinner.
3. Use Music to Unwind for Better Sleep
Slow-tempo music is a great way to unwind after a long day. Pick music or even ambient sounds that you find calming – this can be anything from slow jazz and classical music to the sound of rainfall or the ocean. You should also take steps to reduce external noise as sudden noises can affect your sleep. Depending on your situation, this could be ensuring a good seal on your windows, heavy curtains or rearranging your room so that your wardrobe is against a noisy wall to reduce noise transmission.
4. Keep your Bedroom Cool
The temperature of your room significantly affects your sleep quality because when you fall asleep, your core body temperature naturally drops. If your room is too warm, you will not be able to sleep comfortably, and you are likely to wake up feeling tired instead of energized. Studies show that the ideal room temperature for sleep for most people is between 65 degrees and 68 degrees Fahrenheit, though this can go up to as much as 72 degrees for some. Turn your thermostat up or down for a week and track whether you feel more rested when you wake up. This will help you figure out what temperature works best for you.
5. Keep your Bedroom as a Sleep-Only Zone
One of the most effective ways to create a healthy bedroom environment to improve sleep is to designate this as a sleep-only space. While it may be tempting to set up your workspace in one corner of your bedroom or even catch up on emails while lying in bed, it is best to keep your bedroom a work-free area. This helps you associate your bedroom with rest and sleep, which means that it will be easier for you to fall asleep and get better quality sleep. You should also spend a few minutes each day tidying your room, as a cluttered space has been proven to increase stress levels.
