How to turn your bedroom into a “mecca” for a good night’s sleep

But where you sleep is what matters. Your sleeping environment has a huge impact on the quality of your sleep. The right wall color, bed accessories, and lighting (or lack of light) can all help you get a better night’s sleep, among other factors.

And this article will give you some inspiring ideas on how to build the ultimate sleep sanctuary!

Paint the walls to soften the color

Consider painting your bedroom walls with a soothing color that will help promote sleep. Colors have a psychological impact, and while some colors can evoke feelings of peace, others can be stimulating. Research shows that people find muted blues, greens, and yellows to be soothing, relaxing, and cheerful — all beneficial for a good night’s sleep.

Blackout curtains or blinds

A pitch-black room is essential for getting the best night’s sleep. Installing blackout curtains or blinds can help you get the most out of natural light during the day and darkness at night, thus supporting your sleep-wake cycle. There are many options on the market, so make sure to do your research to purchase a curtain that works well for your space.

Pillow

Pay attention to the shape, thickness, and firmness of the pillow you choose. It is important to use one that supports the curve of your neck and is suitable for your sleeping position (back, front, or side). The right pillow for you will help align your spine to keep you comfortable and allow you to rest more deeply.

Bed linen made from natural materials

Bed sheets and pillowcases made from natural fabrics are ideal for a restful and relaxing night. Cotton, bamboo, silk, and linen linens are usually the best for wicking away moisture and keeping cool. The only problem? Your bed will be so comfortable you may never want to leave.

Weighted blanket

Weighted blankets are a form of therapy in which pressure on your body helps reduce your stress levels. For this reason, weighted blankets not only help with insomnia, restlessness, but also help with anxiety, depression, and fatigue throughout the day.

Perfect mattress

The firmness of the mattress affects the quality of your sleep and the sleeping position determines the ideal firmness for you, so make sure to do your research before you buy. How do you know when you choose the wrong mattress? If you feel uncomfortable, wake up with aches and pains, or feel cramped, it may be time to buy a new mattress.

Cool sleeping environment

The temperature of the sleeping environment is an important factor for a good night’s sleep. Your internal body temperature is naturally lower throughout the night, and if your room is too hot (or too cold), it can affect your ideal temperature and disrupt your sleep. So lower your thermostat at night to an optimal nighttime temperature of about 18.3°C.

Night tea

A tea that promotes a good night’s sleep can be an integral part of your sleep formula. Different bedtime blends feature different herbs (like chamomile, mint, and passionflower), but they’re all intended to help you fall asleep naturally.

Sleeping eye patch

A nice and dark room is the dream environment for sleep. Studies show that even a little light at night can throw off your circadian rhythm and suppress the production of the hormone melatonin, which helps induce sleep. If you can’t block all the light out of your room, a sleeping mask can do the trick.

Sunrise alarm clock

Instead of waking up to a shrill alarm, try waking up to a gradual increase in light that mimics a sunrise. These alarm clocks not only help you start your day lighter, but they also help improve alertness throughout the day and help reset your sleep-wake cycle so you sleep better at night.

Meditation app for sleep

Using an app to guide you in your bedtime meditation is a great way to relax as well as reduce stress and lower blood pressure – both of which are beneficial for better sleep. According to research, mindfulness meditation could be a viable alternative to traditional treatments for chronic insomnia.

Scent Diffuser

Research specifically on the use of essential oils is limited, but there is plenty of anecdotal evidence about their various health benefits. And in fact, one study showed that lavender essential oil increased the duration of slow-wave and deep sleep in participants, resulting in reported higher energy in the morning. So consider oil blends formulated to promote relaxation and sleep.

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