This content was created by the National Sleep Foundation
Want to sleep better, longer, or more comfortably? Now that you’re in spring-cleaning mode, this is the perfect opportunity to assess the state of your bedroom. After all, there may be sneaky factors—such as unwanted light or scratchy bedding—that could be compromising the quality of your slumber. With some simple changes, you can turn your bedroom into a tranquil sleep sanctuary that will set you up for the restorative zzz’s that you want and deserve every night.
Check your lighting.
Hopefully, you’ve already banned electronics (including computers, tablets, phones, and TVs) from your bedroom, since the blue light from these devices can interfere with melatonin production. The next step is to strike the right balance between soothing mood lighting and light that's bright enough to read by. If you use a lamp on your nightstand, the bulbs should be 60 watts (or under) and they should filter out blue light. If outside light is seeping into your bedroom, consider investing in blackout shades or curtains.
Assess your bedding.
If your mattress is saggy, scratchy, or generally uncomfortable, or you’ve been waking up with back pain, it may be time for a new one. Invest in a high-quality mattress that’s firm, but not excessively hard. Similarly, make sure your pillows are soft enough to feel cozy, but also provide plenty of neck support. If your sheets are worn or frayed, it’s time to replace them. Choose good-quality ones in a color or pattern that you find calming and comforting. The same goes for your blankets, comforter, and duvet cover.
Keep it cool.
Being hot while you’re sleeping can wake you (and possibly your partner), especially if you get sweaty. Keep your bedroom temperature cool, ideally between 60 and 67 degrees Fahrenheit, all year long to help you sleep soundly and deeply. Consider installing a ceiling fan to keep the air circulating.
Clear the clutter.
To create a relaxing environment, keep your nightstand, closets, and dresser organized, and remove piles of magazines, mail, clothes, or other items from around your bed. That doesn’t mean that you have to go completely minimalist—it’s fine to keep some books and soothing scents within arm’s reach. Just be sure to eliminate visual chaos, which can feel stressful when you're trying to unwind.