Around 50 to 70 million Americans struggle to get to sleep, and around 1 in 3 people do not get enough sleep on a regular basis. Sleep is vital for your health and well-being, and a poor sleep routine or chronic lack of sleep can impact your physical and mental health.
When you sleep, your body works hard to support your physical health and carries out many processes to ensure you remain in the best health possible. Sleep is also when your body works hard to support normal brain function too. On average, it is recommended that all adults get between 7 and 9 hours of unbroken sleep per night to help them remain healthy, but not everyone does this. And there are many reasons why people struggle to sleep. From having newborn babies or young children, physically demanding jobs or long working hours, health conditions that interrupt sleep, or their lifestyle or sleeping environment not being set up for optimal sleep.
If you feel like your bedroom isn’t the best place to get some sleep, or it could be with some tweaks to help you get better sleep, this post is going to run through some simple and practical tips that can be extremely helpful in improving your sleeping habits and finding the perfect sleeping environment for you.
Declutter Your Room
Your bedroom needs to be an oasis of calm, and quiet, and a place that induces sleep. If it is cluttered with many different things, then chances are you won’t be giving yourself the best chance of a good night’s sleep simply because there is too much going on in the room.
To create an optimal sleeping environment, start by addressing what you keep in your bedroom. Remove anything that isn’t essential for sleep or relaxation. This includes work documents, laundry, or even workout equipment. These items can be distracting and remind you of your daily responsibilities, making it harder to unwind and fall asleep. If possible, these items should be removed from your bedroom to reduce clutter and create a calm, sleep-inducing environment.
Reduce Light Exposure
The last thing you want when you’re trying to sleep is for the room to be flooded with light. While this is perfect for allowing you to wake up easier, of a night when it’s time to sleep, you want low lighting and drapes that block out all external light.
Then, you need to address sources of light from other areas, too. This can be the streetlights outside coming through different windows that you can see where you sleep or leaving lamps or lights on in other parts of the house that find their way to your bedroom. Or it is the blue light from your phone or laptop that you are using in bed. The darker it is, the easier it will be to create the right sleeping environment to allow you to get some good quality shut-eye.
Check Your Bed and Mattress
You can only get a decent night’s sleep if your bed is comfortable because if it isn’t, you’re likely tossing and turning all night, trying to get comfy and stay asleep. Your mattress should be replaced on average every 8 years, and your bed frame when it can no longer support your weight and remain sturdy.
On top of this, you need to ensure that your bed is clean and free from allergens and bugs that will also affect your sleep. Bed bugs, for example, can be a huge problem, and if you find any signs of bed bugs, you’re not alone. Around 20% of homes and hotels across the US have a bed bug infestation proven, and these critters can invade your sleeping space pretty quickly if you’re not proactive in eliminating them. If you suspect you might have bed bugs, then finding bed bug treatment products is vital to help you remove unwanted bed guests.
Clean Your Room
If you’re a person who can’t focus and get on with things in a messy or dirty environment, then you need to stay on top of your cleaning schedule for your bedroom to help you create a room that you want to relax in and not run away from. A messy room can have many implications for your health, but it will negatively impact your ability to get a decent night’s sleep, and you won’t feel truly relaxed in your room if it’s full of dirty dishes and rubbish. So start with a deep clean and then implement a regular cleaning schedule to keep your room neat and tidy so nothing is interfering with your ability to drift off at night.
Use Essential Oils
Fragrances and essential oils have long been used for various reasons to improve health and wellness, and scent can be a great addition to your bedroom to help you improve your sleep. Many studies show links between scents and memories and feelings, and using calming and relaxing scents in your bedroom can be extremely beneficial.
Using lavender or vanilla essential oils via a diffuser or vaporizer in your bedroom can help you fall asleep easier as these scents are promoted for their relaxing properties and calming aroma. Alternatively, you can use fragranced sprays spritzed on your bedding to help you get the same benefit.
Change Your Pillow
The perfect pillow maintains correct neck alignment for a less painful slumber and helps you remain in a neutral position all night. However, the type of pillow you use is entirely up to you as long as it can do this for you. Be it a soft feather-filled pillow, a firmer memory foam pillow, or a thin pillow, it’s entirely up to what you feel comfortable sleeping on. For those who prefer sleeping on their side, the best pillow for side sleepers can provide enhanced support, ensuring proper alignment throughout the night.
Finding the perfect sleeping environment is a great way to help you wake up feeling refreshed and revitalized each day. If you’re struggling to fall asleep, these tips can be a great place to start overhauling your bedroom and creating the perfect sleeping environment for you.
