8 Ways to Make Your Bedroom More Conducive to Sleep

Below is a guest post from Cheryl Conklin of Wellness Central.

Important studies have shown that getting enough sleep can improve mood and positively influence mental health. What’s more, sleep deprivation can actually exacerbate mental health struggles. That said, getting enough quality sleep can be difficult. Here are a few ways you can make your bedroom a more conducive space for sleep.

 If you’re having difficulty sleeping, The Zinnia Practice offers therapy for high achieving women with anxiety and insomnia. Book a free 15-minute consultation today. 

Woman sleeping. Photo via pexels

1. Get some blackout curtains

Data from the Institute for Cancer Research shows that having too much light in your room is associated with a number of negative health effects, including weight problems and problems with regulating your body’s internal clock. Sleeping in a dark room will help your body identify when it’s time to rest. You can find blackout curtains online or at your local furniture stores. They’re relatively easy to install and can help you stay asleep.

2. Reduce external noise

If you can’t control all of the external noises or sounds in the area that you’re sleeping, consider using a white noise machine. A white noise machine basically sends out a constant stream of low volume noise that can mask other distracting sounds in the background. You can also reduce noise by using ear plugs, although earplugs can cause buildup. Fans are also an effective way of adding white noise.

3. Modify the temperature

Your body temperature naturally drops when you sleep. Some scientists think that this small drop in temperature is the way that your body syncs up its circadian rhythms and helps you get quality rest. Modifying your bedroom temperature can help with this as well. Try making your room slightly colder. Don’t make it too cold that you can’t fall asleep, but make it cool enough that you’ll be able to fall asleep comfortably.

4. Check your mattress

If your mattress is more than 10 years old, it’s likely to be pretty well worn and, unfortunately, a worn-out mattress may not provide your body the support it needs. If you aren’t getting good enough support while you sleep, the sleep you are getting won’t be of high quality. If you need to upgrade your mattress, the options can feel overwhelming. Narrow down your choices by focusing on your sleeping position and body type (two important considerations when choosing the best mattress), and then pair that with honest online reviews of popular brands. 

5. Only use bedroom for sleep

If you use your bedroom for a lot of tasks, it can be a lot harder to easily fall asleep. Try not to use your bed for working on your computer. The same goes for looking at your cell phone, reading and other mind-stimulating activities. If you only sleep in your bed, your body will more readily associate sleep with the bed and start getting drowsier. The results may not be immediate, but they will come and make it easier for you to get more sleep.

6. Plan relaxing nighttime activities

Sleep problems or disorders are often associated with stress and anxiety, which is exactly why finding relaxing ways to unwind is so important for your sleep health. Try doing a relaxing sleep routine at least an hour before bed. This can involve brushing your teeth, washing your face, and engaging in relaxing media that will help you fall asleep. Other relaxing activities include reading a slightly boring book, meditating and listening to relaxing music.

7. Get a weighted blanket

Using a weighted blanket has been shown to help some people with mood disorders or chronic sleep problems to relax and finally get the restorative kind of rest they want. Weighted blankets aren’t necessarily as hot as other heavy blankets, which can help you at any time of the year. They’re especially useful in combination with lowering your bedroom temperature. While they may be a little pricier upfront, they are well worth the investment.

8. Keep your bedroom organized

Believe it or not, clutter and disorganization can cause you to experience an increase in stress and anxiety, which, in turn, can lead to frustration and anger. So, do your best to keep your bedroom as clutter- and chaos-free as possible. Not only can a tidy house reduce those feelings of stress and anxiety, but it can help eliminate any “negative energy” all that clutter may have trapped in the process.

A report on sleep from Harvard Medical School says that 50-80 percent of people who have psychiatric conditions also struggle from a chronic sleep disorder. Finding good ways to deal with sleep problems can increase your cognition, help deal with mental health problems, and improve overall well-being. Make it a priority to make sleep come more easily. This will improve your sleep quality, as well as your mental health. Good sleep is just as important as eating healthy and exercise.