When it comes to setting ourselves up for a night of quality sleep, we often focus our energy on creating the optimal bedtime routine or keeping consistent drift-off and wake-up times. And while these two considerations are important, they leave out one key factor: the bedroom environment itself.
According to research, sleep environment greatly affects sleep quality, and there are a lot of aspects to the ideal restful bedroom that we rarely think about on a daily basis. To gain further insight on how to create our best sleep space, we spoke with Jennifer Adams, a sleep environmentalist, designer, entrepreneur and author of the book Bedrooms That Inspire: Rest, Relaxation & Romance. The tricks of the trade she shared with us just might inspire you to revamp the coziest room in your house, giving your sleep quality a real boost at the same time.
Searching for better shut-eye? Check out these 12 hacks for creating the best sleep-inducing bedroom ever.
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,” Adams told The Huffington Post. “So if you add the LED bulbs to your lamps in your bedroom, it can make it harder to fall asleep. I recommend that everyone keep their bedrooms, especially the bedside lamps, with just a regular, old-fashioned halogen or incandescent light bulb with that soft, warm light. I also like the ones you can dim easily.”
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. But according to Adams, 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,” she said. “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. Even when I’m in a hotel room, I’ll put it on the floor because I don’t want that electricity near my head, or I’ll cover it with a washcloth or hand towel if it’s one that’s fixed into place.”
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.
“I love waking up to the sun in the morning, especially right now when the sun is rising around 5:30 a.m. But oftentimes at night, there are so many outside lights that make it hard to fall asleep or stay asleep,” said Adams. “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.
For folks who live in urban environments where ambient noise often acts as a sleep disrupter, or for those who struggle with a snoring partner, Adams recommends testing out ear plugs. But if that’s uncomfortable, she also approves of using a fan or air purifier to create consistent white noise while also improving the quality of the air in your bedroom and keeping it at a comfortable temperature. And if you’re lucky enough to live in a naturally quiet environment, rejoice in the silence that is your bedroom!
Source: The Huffington Post | Alena Hall