Organize your bedroom for the best sleep possible by designing it to do two things. When the lights are on, the room seems peaceful, calming and your lighting helps create a beautiful environment to wind down in. When the lights are off, you have a pitch-black sanctuary that will aide you in achieving deep, tranquil sleep. Give your brain a break by removing the clutter that’s turning your bedroom into an office/ television/craft room. Do everything you can to keep your bedroom furnishings simple yet functional. Neutral colors and shades of blue are some of the best bedroom wall color choices.
When the time comes for lights out, make sure you really can’t see a thing. (I do however approve of the occasional nightlight.) If you go into your room after sundown, you should not see any light at all. Consider the placement of those green-eyed monster electronic devices. If when the lights go out you have a bunch of green and red lights peeking back at you these lights can be rather disturbing. Put those items in a closet, another room or turn them off. If you can see streetlights through your curtains you are in desperate need of some room darkening shades. Consider curtain liners or blackout shades and remove or cover any other sources of light, no matter how small; phone or computer chargers are two small sources of light people don’t think about. In particular, the artificial light of a computer, tablet, smart phone or TV screen can actually throw off your natural sleep clock. To maximize your brains regenerative power and get a good night’s sleep, power down those devices 30 to 60 minutes before bedtime and completely remove them from your sight.
Sound Depending on the street you live on, true peace and quiet can be hard to come by unless you employ a set of earplugs. Others prefer the steady hum of a fan or air purifier or white noise to drown out the sounds of their street and night owl neighbors. If you can’t fathom having your phones or tablets completely powered down, at least be sure to switch them airplane mode so the ping of incoming emails won’t disturb you.
Touch Keep your thermostat at cooler temps – around 65 degrees helps promote the best sleep quality. A supportive and comfortable mattress and pillow and luxurious sheets are also worth investing in, as much as your budget allows. Stay far far away from anything less than 200 thread count. If you want true luxury keep it no lower than 500 threads per square inch. A good pillow that supports your neck and shoulders can make or break your entire night. No one ants to wake up with a tired neck or headache. Make sure your pillow is comfortable and has the perfect level of firmness for sleep so that whereby your head, neck and spine are in alignment.
Aromatherapy oils can help you relax. Lavender and bergamot are two very soothing choices to experiment with. If you don’t have essential oils, using a lavender-scented fabric softener, showering with a lavender-scented body wash or soap or using a lavender-scented body lotion can be a great part of your before-bed routine.
Once you’ve completed your bedroom makeover, you may notice improved sleep from the first night, or gradual improvements over a few weeks or two. Keep an eye on this blog for upcoming posts on sleeping well, including establishing” a simple and soothing bedtime ritual; picking your ideal pillow; and tips for helping kids and other family members thrive by getting a great night’s sleep.