5 simple steps to a sleep-friendly bedroom

Rest is essential to our body’s ability to function normally. When you don’t get a good night’s sleep you may find yourself irritable the next day and needing to reach for a cup of coffee several times to stay awake.

There are several factors that can influence the quality of your sleep.

Here are a few tips to help you create the best possible sleep environment:

Block outdoor light by closing up windows: Bright daytime light is necessary for maintaining your sleep-wake cycle (circadian rhythm) but isn’t necessary later in the day. Go for softer, ambient lighting as the day winds down and draws closer to bedtime. Shut off lights when heading off to bed and consider drapes or blackout curtains to prevent outside light from disrupting your sleep.

Put away electronics: Outdoor light at night isn’t the only challenge to falling asleep as blue light from mobile devices can also affect your ability to relax and achieve deep sleep. The blue light will reduce your melatonin levels and prevent you from sleeping, so try not to use your phone or laptop at least an hour prior to your bedtime.

Ensure the room is cool, but not cold: A warm bedroom can cause you to be restless and uncomfortable, and ultimately reduce the quality of your sleep. Keep your room cool with a fan if you don’t have air conditioning. You can leave the fan running about an hour prior to going to sleep to cool the room down. Taking a shower right before bedtime can help cool your body down and make it easier to fall asleep.

Ambient noise: Try to keep your bedroom as quiet as possible as noise, even at low levels, can affect your ability to fall asleep and stay asleep. A fan can assist here, along with soothing piano or other ambient music. You can also invest in curtains that can block out noise, which are available at home stores.

Comfy bedding: Select pillows and sheets that support your comfort levels and preferences to help you fall asleep faster and stay in your deeper sleep phase for longer. The freshness of your bedding also does matter, so be sure to wash your sheets weekly to prevent dust mites and a buildup of oils.