Sleep: We love it, we need it, and chances are we aren’t getting enough of it. Experts recommend seven or more hours of sleep for adults, but this can be difficult to achieve when you’re also trying to make time for after-work activities or bingeing your favorite reality show at night (no shame). But there’s more to sleep than the number of hours you get; the quality of your sleep is important, too. If you’re experiencing fragmented sleep, where you wake up throughout the night (raises hand), chances are you’re probably not feeling refreshed regardless of how long you slept.
Luckily, there are plenty of easy changes you can make to help you sleep better. A sleepy girl mocktail and limiting exposure to blue light at night can work wonders, but one of the best ways to improve your sleep starts with your bedroom. Read on for six easy upgrades you can make to your bedroom to help you catch some much-needed Zs.
1. Hang blackout curtains
We all know too much blue light can make it hard to fall asleep, but that’s not the only light you should avoid at night. According to SleepFoundation.org, light has the most powerful effect on our circadian rhythm, which means our bedrooms should be as dark as possible to help cue our bodies that it’s time to sleep. However, if you live in a city with bright lights outside your window or often sleep in after the sun comes up, this might be easier said than done. The solution? Room darkening or blackout curtains. This type of drapery is made of double-lined, tightly woven fabric that light can’t penetrate the way it does with basic single-lined curtains. Pro tip: Use a double curtain rod to layer room-darkening curtains in front of more sheer ones—this lets you customize the level of privacy and natural light throughout the day.
2. Improve air quality
I don’t know about you, but air quality is probably the last thing I would’ve assumed could affect my sleep. However, research shows it can have quite a big impact. In fact, well-ventilated spaces with fresher air have been shown to promote better sleep, while mold buildup in the air has been linked to insomnia and daytime drowsiness. To both combat allergens and increase air ventilation, consider adding an air purifier to your bedroom. Similarly, if you’re dealing with excess humidity in your sleeping space, using a dehumidifier can reduce the likelihood of mold growth.
3. Layer your bedding
You’ve probably heard that it’s best to turn down the thermostat for bedtime (experts recommend 65-68 degrees). However, if you’re still overheating at night, it’s time to rethink your bedding. Our bodies need to maintain a lower temperature at night to help us naturally drift off to sleep; feeling too hot will leave us tossing and turning all night long. To ensure you’re nice and cozy without getting too hot in the middle of the night, layer your bedding. Not only does this create the beautiful hotel bed look we all know and love, but it also allows you to peel off layers as needed. To keep you extra cool, choose bedding in breathable fabrics like bamboo, cotton, or eucalyptus.
4. Diffuse essential oils
It’s no secret that essential oils can affect your mood, but did you know they can also affect sleep? Because certain oils promote relaxation, studies show that aromatherapy can help us fall asleep. It’s important to select the right essential oils, though. Lavender, bergamot, chamomile, cedarwood, and clary sage all have relaxing, anti-anxiety properties that can help you wind down for the night. You’ll want to stay away from oils like peppermint, sweet orange, spearmint, rosemary, or lemon, which have a more energizing effect. Simply add a few drops of your oil of choice to a diffuser an hour or two before bedtime and enjoy the calming effects as you drift off to sleep.
5. Reduce clutter
During a busy week, it’s easy to let your home get a little messier than usual, and one of the first places that can get out of hand is the bedroom. Maybe you skipped making your bed in the morning and left a pile of clothes somewhere while getting dressed. These small messes may not seem like a big deal, but they could contribute to sleep troubles at night. Research shows that cluttered spaces can increase stress levels, and the visual reminder that you need to clean your room may spike anxiety when you’re trying to wind down. All of this can make it hard to fall asleep at night. For an easy way to remedy this, invest in some storage options to hide clutter, and spend a few minutes tidying up your bedroom each night so you can fall asleep in a clean, peaceful environment.
6. Decorate with calming colors
Unwinding from the day is arguably one of the hardest parts of trying to fall asleep. If you’re anything like me, your evening thoughts revolve around unpacking everything that happened throughout the day and gearing up for what to expect tomorrow. One way to help yourself unwind a little easier is to use color to create a tranquil environment in your bedroom. Soothing colors like blues, grays, and greens are great options for paint colors or wallpaper if you want your space to feel more peaceful. If wall treatments aren’t an option, consider decorating with artwork or bedding in this same color palette to create a sense of calm.
