- What Is the Best Bed for Sleep?
- The Right Mattress and Pillows for You
- A Foam Topper Can Work
- Enough Room for Everyone
- Keep Mattresses and Pillows Clean and Protected
- When to Change Pillows and Mattresses
- Best Bedding for Sleep
- Choose Colors and Materials for Sleep
- Why Declutter the Bedroom?
- Screen Off the Workspace
- The Benefit of Tidying Before Bed
- Is a Clean Bedroom Better for Sleep?
- Neat and Tidy is Relaxing
- What are the Best Bedroom Colors for Sleeping?
- Light Colors are Calming
- Bright Colors are Stimulating
- Blue Has the Best Reputation
- Can Scents Help You Sleep?
- Be Cautious of Sensitivities
- Lavender Has a Good Record
- Make Sure the Scent is Soothing
- What Is the Best Room Temperature for Sleeping?
- Hot Sleepers Go Cooler
- Use a Cooling Weighted Blanket for DTP
- What Is the Best Lighting for Sleep?
- Darker is Generally Better
- Lamp Shades are Relaxing
- Will Blue Light Keep You Awake?
- Use Caution with Electronics
- How Can You Block Noise for Sleeping?
- Use Sleep Aids to Block Noises
- What Is White Noise?
- White Noise Machines and Apps
If you want to fall asleep quickly and get better rest, you should design a space that makes sleep a priority. This free guide will help you create a bedroom for sleeping and covers all the bases from bedding to wall colors, and everything in between.
In your lifetime, you’ll spend a high percentage of your time in your bedroom or bed, so you want that space to be as sleep-friendly as possible.
It shouldn’t be the place where you toss and turn, struggling to get some shut eye. It should be your haven for quality sleep and feeling refreshed in the morning.
You can use the following ideas, or tweak them to your preferences, to design the best bedroom for sleep and rest.
What Is the Best Bed for Sleep?
Obviously, the bed will be the focal point of getting sleep in the bedroom, so you’ll need to start there. Keep in mind, no “best” bed suits everyone. You need to determine the right bed for yourself.
The Right Mattress and Pillows for You
You’ll need to choose a mattress and pillows that suit your preferences and give you the best sleeping posture.
A Foam Topper Can Work
If changing your current mattress is outside your budget right now, you could invest in a more economical foam mattress topper that makes your bed more comfortable.
If you get too hot at night, there are cooling mattress toppers that might solve that problem for you.
Pillows are a more budget-friendly way to add comfort to your sleep environment. Choose those that allow for comfortable rest and no neck strain.
These are also available in cooling options for people who get too warm at night.
Enough Room for Everyone
Another important point about the bed itself is to make sure there’s enough room for everyone who sleeps in it regularly, including pets and stuffed animals.
You won’t rest if you don’t have room to get comfortable or if the close movement of others causes constant disruption.
Keep Mattresses and Pillows Clean and Protected
Make sure to keep your mattress and pillows in good shape. You can use hypoallergenic protective coverings to keep them clean and fresh.
When to Change Pillows and Mattresses
It’s generally recommended to change pillows every one to two years, and especially if there are stains, lumps, or large rips.
According to the National Sleep Foundation, mattresses generally run about 6 to 8 years. But the main point is to replace it when it becomes uncomfortable for good rest.
Keep your pillows and mattress fresh by cleaning the protective coverings regularly and changing them when they get worn.
Best Bedding for Sleep
Just as you need the best mattress and pillow to suit your sleep needs, you should also choose bedding that will give you the most comfort at night.
Choose Colors and Materials for Sleep
For color, you can adjust your bedding choices according to the information below on the best bedroom colors for sleep.
When it comes to the material, you’ll need to determine how warm or cool you want to be. People who don’t sleep well if they’re cold can choose warm materials such as flannel and fleece coverings.
Those who fall into the category of hot sleepers can use fewer coverings in cotton or bamboo fabric to stay cooler and wick away moisture from the body.
Why Declutter the Bedroom?
A bedroom is more conducive to sleep if you can find your way around. When it gets to the point of having to look for the bed, you need to declutter.
It may not be that bad, but keeping the bedroom clear of everything besides those things geared toward sleep and rest is a good idea. Have you heard of the doorway effect? It is when we pass through a doorway going from one room to another, we sometimes forget what we were doing or thinking about previously. Our brain has an interesting way to compartmentalize memories and events. We can make good use of this doorway effect. If we believe that the primary purpose of our bedrooms is for sleep and rest, then it only makes sense that we help our brains with that. Let’s help our brain forget about work when we are in the bedroom. If possible, you should always leave work outside the bedroom.
Screen Off the Workspace
If you do need to keep a work desk in there, try to have it away from the bed and add a screen or barrier, so you don’t see it when you’re in bed. It could trigger thoughts of work that needs to be completed and cause your mind to race.
The Benefit of Tidying Before Bed
Another trick if the workstation must be in the room is to tidy it before bed and get your mind ready to let go of work for the day.
It creates the illusion of everything being completed and adds to the “winding down” effect.
Is a Clean Bedroom Better for Sleep?
Once you have your bedroom decluttered and set up for the maximum quality of sleep, you want to clean it consistently to keep it that way.
Neat and Tidy is Relaxing
Having a neat and tidy bedroom, free of dust and allergens, will lessen anxiety and encourage you to sleep when you go there.
Keeping to a clean and minimal style in your sleeping area is part of the zen design that will help you relax and feel calm enough to sleep.
What are the Best Bedroom Colors for Sleeping?
Colors can influence mood and emotions. So, you’ll want to pick colors for your bedroom that will encourage calmness and relaxation to aid your quality of sleep.
Light Colors are Calming
Light colors like pastels are believed to be more calming. So are neutral colors that are earth-toned or skin-based.
If you prefer darker colors, the room may seem cozier and smaller, but it needs to appeal to you, or it may feel suffocating.
Bright Colors are Stimulating
The brighter shades of reds and oranges can be too stimulating and get you too excited and restless to fall asleep quickly.
Blue Has the Best Reputation
If you go by the reputation of the blue color family, you might want to incorporate them into your bedroom theme. They are known as the calming shades that are good for reducing blood pressure and heart rate which of course would help with getting better quality sleep.
Can Scents Help You Sleep?
It is reputed that there are scents that help you sleep. You can incorporate these by using candles or essential oils.
Be Cautious of Sensitivities
Be cautious with open flames and with the use of scents around people who have allergies or sensitivities.
Lavender Has a Good Record
Lavender is one of the best-known scents reputed to have a relaxing and calming effect on the mind and body. You can also use lavender-scented laundry cleaners for your bedding and curtains to increase the aroma while you are sleeping.
You can even buy pillows and mattress toppers that have been infused with lavender to keep the scent near your nose at night. Alternatively using diffusers is also a good option.
Make Sure the Scent is Soothing
If you use scents, make sure it is something that soothes you and does not have the opposite effect. You might need to try them out with a small amount first to make sure this approach works for you.
What Is the Best Room Temperature for Sleeping?
According to Healthline, the best room temperature for sleeping is the one that suits your preferences. While the ideal is often recommended to fall between 65-72 degrees Fahrenheit, no one setting will suit everyone.
Hot Sleepers Go Cooler
If you’re a hot sleeper, you’ll probably do better with a cooler setting. At the same time, those who wake up cold might want a slightly higher temperature on the dial. Experiment and choose what conditions work best for you.
You can also use things like fans and cooling bedding/pillows instead of jacking up the air-conditioner and your electric bill.
Use a Cooling Weighted Blanket for DTP
If you need deep pressure stimulation to help you sleep and you’re a hot sleeper, the best solution may be to use a cooling weighted blanket to keep heat from building up.
What Is the Best Lighting for Sleep?
Because light controls our bodies’ circadian cycle for being asleep or awake, the lighting of your bedroom is an important factor in falling asleep.
Darker is Generally Better
Some people can tolerate low light, and even need a night light for safety reasons, but overall, the darker the room, the better the sleep experience for most people.
You can use blackout curtains or a sleep mask to make sure the room is as dark as possible for the optimum experience. They will also block the sun in the morning to allow for longer sleep time if needed.
Lamp Shades are Relaxing
To create a cozy and relaxing mood, you can also use lampshades in the bedroom to aid with the mood of “winding down” and adjusting to less light.
Will Blue Light Keep You Awake?
Evidence has shown that electronics are disruptive to sleep. They all give off more blue light, which interferes with our production of melatonin and causes problems with sleeping easier and more soundly.
Use Caution with Electronics
Melatonin is essential to good sleep, so you should keep the electronic devices out of the bedroom and stop using them an hour before bedtime to reduce the negative effect.
If you must have a device such as your smartphone in the bedroom at night, try using a blue light filter to minimize the disruption. Also, you can use a nightlight with a red light instead of blue if you need one for safety.
How Can You Block Noise for Sleeping?
Even if you are tired enough to fall asleep in a noisy environment, you’ll probably have a restless sleep that won’t do anything good for your health.
Use Sleep Aids to Block Noises
Noises of other people in the house, a noisy neighborhood, or a snoring partner can all dismantle your efforts to have a good night’s sleep and feel refreshed for the next day.
You can use earplugs or white noise if it’s not possible to reduce the external noise to an acceptable level. The quieter your environment is, the better will be the quality of your rest.
What Is White Noise?
Everyday noise goes up and down randomly, but white noise is constant and can help block other sounds, enabling you to sleep better.
White Noise Machines and Apps
You can buy white noise machines for this purpose or use a phone app, but everyday items like a tabletop fan can also do the trick.
White noise is the reason many people love to sleep in a room with rain falling on the roof or near the ocean where they can hear the surf hitting the shoreline.
Now that you have these tips and tricks for making your bedroom a place of sleep and rest, you can design the space that will help you get your best slumber for good health.