Sleep Soundly: How to Improve Your Bedroom for Sleep

woman hugging her white pillow while sleeping

Your bedroom is where you begin and end your day. It should be a place where you can relax, sleep well, feel free of stress, enjoy intimacy with your partner, store valuables safely and recharge for another busy day.

These simple steps will help you make this happen:

1. Clutter bust

Clutter is the enemy of good sleep, so if your bedroom furniture is covered in piles of books, clothes, toys, and other stuff, it’s time to take action.

2. Personalize the room with furniture that suits you

Your bed should fit your personal style, your partner’s needs, and the size of your bedroom. Add nightstands or a chest of drawers for storage if you need them.

3. Lighting matters

A dark bedroom can become a light, bright, and inviting space to spend time in with soft lamps or other low-light options for those moments when you want less disruption to your sleep patterns.

4. Keep it cool

Allergies, asthma, and other breathing problems can be made worse by an overheated bedroom. Keep it cool, quiet, and dark for uninterrupted sleep.

5. Comfort is key

Your mattress should be at least ten years old or in need of changing to get the best night’s sleep possible. Ensure that your pillows support your neck but do not cause any pain or stiffness when you wake up.

After your bed, invest in a chair or comfy sofa so you can sit up in bed and read without straining your neck.

6. Your bedroom is for sleeping, not working

Put the computer away and save working at home for another space designated as an office. Ensure that there’s nothing else in the bedroom that’s going to distract you from sleep.

7. Just for two

Your bed is not a space to store or hang out with friends, family, or kids. Set up a breakfast table somewhere else, so everyone knows there is no lingering over coffee allowed. Create an inviting space for intimacy and relaxation—you will be surprised at how much your relationship can improve.

8. Show it some love

Give the walls a fresh coat of paint, keep the surfaces free of dust and debris and regularly change your bedding, blankets, and sheets to ensure cleanliness, comfort, and coziness.

Ways to Improve Your Sleep

1. Don’t drink caffeine too late in the day

You should stop consuming anything that contains caffeine six hours before you go to sleep. This is because caffeine blocks adenosine. Adenosine causes you to feel sleepy when it accumulates in your body.

2. Don’t smoke cigarettes at night

It can be hard to avoid smoking if you’re a smoker, but the last thing you should do before going to bed is light a cigarette. Nicotine is another stimulant, so it will keep you awake.

3. Don’t drink alcohol before bed
bear being poured on a glass

This is one of the worst things you can do if you’re planning to sleep anytime within the next 12 hours because it increases awakenings during your sleep cycles. It changes how your brain moves between the REM and non-REM stages of consciousness. You may think that you’re sleeping soundly and getting a good night’s sleep, but the truth is that alcohol can cause fragmented sleep, which can leave you feeling tired even after enough hours of rest.

4. Don’t go to bed hungry

Eating before going to bed is not recommended because your digestive system will be at work when you need it most—when you’re asleep. However, if you do get hungry at night, it’s best to have a snack with complex carbohydrates and tryptophan—an amino acid that your body uses to produce serotonin and melatonin.

5. Exercise during the day

It may seem counterintuitive to exercise at a time when you need energy. But it actually helps you sleep better because it depletes cortisol, which is a stimulant. It also helps your muscles relax and reduces physical discomforts like muscle pain, cramps, and tension headaches that can prevent you from sleeping soundly.

6. Adhere to a schedule

Your body needs to know when it’s time for bed, and that’s why you must go to bed and get up at the same times each day (or night rather, whichever applies). Your body will quickly get used to your schedule and will prepare itself for rest when it’s time for bed.

7. Avoid napping during the day

Sleeping during the day can disturb your nighttime sleep because it makes you feel more tired when you should be rested, but it also alters your REM cycles, preventing you from sleeping well at night. If you have trouble sleeping at night, then looking into blackout blinds can help block sunlight.

8. Keep the bedroom cool

The temperature in the bedroom should be cool, but not cold. You don’t want to go to bed shivering because you’ll have a hard time falling asleep and staying asleep. Try using a high-tech blanket fan to make your sleep more comfortable.

Final Thoughts

With just a few simple steps, you can create the perfect home for sleeping, relaxing, and intimacy. Put these tips into action to make your bedroom the sanctuary it needs to be.

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