1. Don’t ditch old-fashioned light bulbs just yet.
We’re all replacing the light bulbs in our homes with LED bulbs because they are more energy efficient and they put out a beautiful quality of light, but the challenge is that they mimic daylight. So if you add the LED bulbs to your lamps in your bedroom, it can make it harder to fall asleep.
2. But do lose the electronics.
By now we know that our televisions, smartphones and tablets emit a blue light that disrupts our natural melatonin production, meaning they’re a poor fit for a restful bedroom setup. And we need to be wary of alarm clocks, too.
Getting rid of your alarm clock is a big one, because studies have proven that if you have your alarm clock within eyesight, the light disrupts your sleep. There’s also a subliminal stress where you’re continually looking at your clock to see what time it is and how much more time you have to sleep.
If you’re not a morning person who naturally rises with the sun, opt for an alarm clock with an adjustable dimming backlight, and place it on the opposite side of the room to keep electronics as far away from your head while sleeping as possible.
3. Control the lighting.
Room-darkening shades really help. And you can be flexible with it. You can have draperies that have layers to them — a sheer one for privacy and light during the day, and a layer that has a blackout lining behind it to block out as much light as possible at night. It really makes a huge difference.
4. And keep noise in check.
If you’re lucky enough to live in a naturally quiet environment, rejoice in the silence that is your bedroom!
5. Make your bed every morning.
Making the bed gives you a sense of accomplishment right when you wake up, and when you come home at the end of the day, it feels so nice and relaxing to walk past a well-made bed. It also keeps the dust off of your sleeping surfaces, keeping your bed cleaner. Also, if you have pets at home, it helps keep them on the outside of your bedding rather than on the inside. And it keeps the wrinkles out of the bed, which are abrasive on the skin and make it harder to sleep.
6. When it comes to décor, stick to restful colors and patterns.
While there’s nothing wrong with having a bedroom full of bright colors and bold patterns, it’s important to know that such creative designs aren’t the most conducive to quality sleep.
If someone is wanting to get a good night’s sleep, it’s better to restful colors and patterns — avoid chaos. Soft, muted, even distressed colors are nice. Go with sages, blues, ivories, greys and whites. Those are all more conducive to sleep.
7. Keep a notepad nearby.
In lieu of your chirping or buzzing smartphone, keep a pad of paper and a pen on your nightstand for those pesky thoughts that creep up just as you begin to fall asleep and hold your attention for longer than you’d like. Many of us experience our most creative time at night, as well as think of things we want to say to others as we settle into that lucid state right before drifting off. Instead of engaging with them, release the thoughts from your mind by jotting them down — and don’t even turn on the light. You might not be able to read your handwriting very well in the morning, but you’ll feel far less distracted from sleep.
8. Stick with subtle fragrances.
If you have candles or any type of air fresheners in your bedroom, make sure they are soothing and calming fragrances. Citrus, for example, is going to be more invigorating. Fragrance is more impactful on your mood and energy than most of us realize.”
9. Remember to replace those pillows… and the mattress.
So many people who don’t sleep well are allergic to dust, and they don’t realize how dusty their bedrooms really are. Your mattress and pillows have allergens that get trapped in them and are difficult to ever wash out. If you don’t change out your pillow every two years, it’s just laden with junk inside there. No matter how nice your pillow is, you have to get rid of it. A mattress can last up to 10 years.
10. Simplify your furniture set.
Only have pieces in the room that you need for sleep and relaxation: A bed, two nightstands, maybe a bench at the foot of the bed, and maybe a sofa, a chair or a good place to sit. You don’t need a desk or any exercise equipment. Also avoid reflective things in the bedroom like mirrors, because they can be particularly jarring in the middle of the night.”
In short, your bedroom is meant for sleeping, so keep it that way.