How To Create A Peaceful Bedroom For A Good Night's Sleep

It may be fun to browse through TikTok videos or Snapchat with a friend before going to bed, but what if these become permanent habits and prevent restful sleep? Sleep Foundation said using devices before bed could reduce sleeping time. Technology stimulates the brain, and the sights and sounds of these devices keep it active at night. The body needs melatonin, a sleep hormone, to fall asleep, but the blue light in technology disrupts the production of melatonin. It may be wise to keep a schedule of when to turn devices off at night and stay consistent. Remember to turn down the brightness to induce sleep at night.

When someone isn't getting enough sleep, they tend to feel lethargic, irritable, and have memory troubles (via Active Health), hence the phrase "waking up on the wrong side of the bed." When this happens, people feel sluggish and don't have enough energy throughout the day when trying to complete their daily tasks. People who don't get enough sleep also report having trouble remembering or recalling facts at work or school.

Since people spend most of their lives in their bedrooms, investing in quality bed sheets should be considered. Sleep Advisor said most standard fabric sheets are made of cotton such as Egyptian, linen, and cotton polyester blends. When buying bed sheets, make sure to find a set in a size that fits the mattress. For aesthetic purposes, search for sateen sheets, which are soft and have a glossy finish. One could never go wrong with long-staple cotton sheets. Long-staple cotton sheets are stronger quality and smoother in texture than the average sheets.

When it comes to summertime, look for moisture-wicking sheets (via Overstock). People who are hot sleepers prefer these sheets as well. For cooler months, toss on a flannel blanket to remain warm. Bed sheets need to be cleaned regularly. Cotton sheets are easy to clean, and could be washed and dried at home. While finding high-quality, affordable bed sheets is a priority, have fun while shopping by looking for patterned or colorful sheets that match the rest of the bedroom décor. Add pizzazz with cutesy throw pillows and accent pillows. A good looking bed set could tie together a whole bedroom.

Finding the right placement for a bed could make or break the bedroom's design, as well as help or hinder sleep. Thinking of placing the bed against a wall? Maybe place it up against the longest wall in the bedroom to draw attention to the bed's headboard, as suggested by Homely Ville. It may not be the best idea to have a bed pushed up against a corner. Doing so may overwhelm small furniture staples, and it could cause trouble for partners who must climb over each other to their preferred side. Having a bed smack dab in the middle of a room is a lofty decision and may seem ostentatious, but could look right with elegant statement posts and a silky canopy.

When deciding where to put a bed in the bedroom, don't block windows or doors (via Home Décor Bliss). For emergency reasons, it's important to keep windows and doors unobstructed for easy exit points without having to move heavy furniture beforehand. Putting a bed underneath a windowsill is a nice touch to create a focal point with the windows curtains, as well. The windowsill could function as a ledge to contain plaques, photos, and plants. To avoid the harshness of the sun's light, don't place a bed directly across from an open window. Like cell phones and tablets, a window could be a distraction and prevent the mind from being able to rest once night falls.

Too much light during the nighttime could disrupt sleep patterns and produce insomnia, per Wirecutter. Lack of light in a bedroom during nighttime allows the brain to settle to focus on rest and winding down. To produce better sleeping habits, go outside during the day to soak up the sun while exercising. This helps sleeping cycles be more "on track." Before falling asleep, turn off or dim any overhead lights in the bedroom. To have some light before going to bed, keep a desk lamp on a bedside table turned to a low setting.

While having too much light in the bedroom during nighttime can cause troublesome sleep patterns, certain lights could produce a calming effect (via Bliss Lights). Incorporating blue laser lights in a bedroom could enhance work performance while allowing the person to feel a wash of calm over them. Green laser lights are calming, as well, and work in conjunction with the sleeping hormone melanopsin, which helps keep sleeping cycles in sync. An awesome way to relax before bed is to have a galaxy of sky laser lights above the ceiling. The faux stars and nebula will enrich nightly senses to soundly snooze.

While many people work remotely from home, there's downsides to working in the bedroom and on the bed. People find it hard to disassociate work from sleeping, as suggested by Ladders. If there's no other place but to work in the bedroom and on the bed, find a way to cover the space once the workday is completed. Throwing a blanket on the bed or having room dividers to cover the area before going to sleep are helpful solutions. Take breaks throughout the day by leaving the bedroom to get food, or to go for short walks.

People who work on their beds tend to think of work throughout the rest of the night and don't feel fully productive (via Healthline). Since working on the bed is comfortable, people tend to lie down on their stomachs or sides instead of sitting up straight. By sitting unevenly on the bed, it could distort the curvature of the spine, causing back pains in the future. Create a proper bedroom workspace by placing a desk or table to work inside of the bedroom. If there's not enough space, find a comfortable foam lap desk to do work on. Tidy up the bed and other areas of the bedroom to reduce stress, and devise a work schedule — and stick to it — to keep work organized.

Find a mattress that's not only comfortable, but also dependable. Think about how firm the mattress should feel. Sleep Foundation says mattresses range in firmness from extra soft to extra firm, and they are structured for varying body weights and shapes. Poor posture or staying in cramped positions for extended periods of time can cause chronic back pain. Those who suffer from lower back pain may benefit by using medium-soft or medium-firm mattresses. For those who suffer from middle or upper back pain due to constant twisting and turning, find mattresses that release back pressure. Mattresses range in cost from $600 to $2,000 and come in foam, innerspring, hybrid, latex, and airbed varieties.

Sleeping positions also determine what mattress is best to use (via Sleep Advisor). Back sleepers should look for mattresses that are firm and supportive, because mattresses that aren't firm enough could cause back issues in the future. Sleep on either side? Try to find mattresses that are medium-soft. Side sleepers tend to feel pain in their hips or shoulders, so anything too soft may cause more harm, whereas anything too firm may be uncomfortable. Stomach sleepers need to look for medium to medium-firm mattresses to distribute body weight evenly. Evaluate mattresses at bedding stores before purchasing to make the right choice for personal back and sleep needs.

Make falling asleep a nightly routine by being consistent each night. One way to create a routine is by going to bed and waking up at the same time each day, says Sleep.org. While it may be tempting to stay up late on the weekends, doing so continually could wreck sleep patterns and cause more harm than good. Coffees and sodas should be avoided in the afternoons, and at night. These drinks contain caffeine, which is a stimulant that causes alertness. The effects of caffeine could linger seven hours after consuming. Smoking and drinking alcohol should be avoided at night, as well. Cigarettes contain the stimulant nicotine, and alcohol is a depressant. Drinking too much alcohol at night could cause people to oversleep or feel drowsy the next day. Practice positive stress relief techniques before going to bed, like taking a warm, soothing bath each night, or doing light yoga.

To prepare for bed each night, set an alarm as a reminder of the upcoming time (via Casper). Don't eat too much before going to bed, or consume too many high-caloric meals and drinks. Doing so will cause weight gain and bad eating habits. Want a snack before going to bed? Eat something light and healthy, like yogurt or nuts. Have anxiety before turning in at night? Write a to-do list of things that need to be done the next day, or write positive affirmations in a journal.