Ideally, your bedroom is a cool, dark place where there are no loud noises that keep you from falling asleep.
You can also try a white noise machine or earplugs to drown out any sound. Diffusing essential oils in your room may help bring on sleep as well. For instance, inhaling lavender has been shown to improve sleep quality in people with self-reported sleep issues. Try to avoid using your bed as a place to eat meals, watch TV, or work on your laptop during the day. This is so that you don’t associate your bed with activity, but rather, with rest.
Create a Positive Bedtime Routine
Having a bedtime routine means that you consistently perform activities that wind you down for sleep. Repeating your routine each night will help signal to your body that it’s almost time to rest.
Some examples of activities in bedtime routines include:
- Sipping some peppermint tea (which promotes relaxation)
- Taking a warm shower
- Changing into comfy pajamas
- Flossing and brushing your teeth
- Doing some light stretching
- Reading a few pages of a book
- Listening to a sleep meditation
Start your bedtime routine with a quiet time rituals
Quiet time rituals can vary greatly, but they all share a common goal: providing you with a peaceful break from the hustle and bustle. Embracing the power of silence can lead to improved mental health, reduced blood pressure, enhanced self-awareness, and a sense of inner peace.
Use these examples as inspiration to come up with your own quiet time rituals.
Keep exploring until you find what brings you comfort and peace so you can sleep and heal.
- Set your sleep intention: Before you go to bed, take a few deep breaths in silence and set an intention for for the next few hours.
- Embrace natural silence: Immerse yourself in the natural silence, focusing on the present moment.
- Self-reflection: At the end of the day, reflect on what you’re grateful for in the quiet of your space. You can also implement a gratitude journal practice.
- Get healing rest: Go to bed early and incorporate calming stretches or bedtime yoga.
Here are some ideas of things that you can change in your bedroom that can make a big difference:
- Bring out your fan – A fan can be a cheap option for blocking disruptive noise and keeping you cooler through the night.
- Wash your sheets and blankets – Keeping fresh sheets on your bed can make bedtime more appealing. Snuggling in freshly washed sheets really does feel different.
- Make your bed – When you wake up, make your bed. It may not seem like much, but it can change the feel of your room and give it a more put-together look.
- Consider your senses – Sleeping in a room that smells odd or feels stuffy may not be particularly pleasant. Cracking the window for an hour or so each day (or longer when you have nice weather) can refresh the air and your mood. A reed diffuser with essential oils can also add a touch of fragrance. Your preferred oil may also have other benefits: maybe it’s uplifting, calming, or relaxing. Persuading the body and mind to sleep means calming all the senses, so tapping into the powers of aromatherapy is key. Invest in your downtime with favourite home fragrances and gently scented candles to really help you unwind.
Create a calming colour scheme
It’s well-known in the design world that opting for a palette of neutrals and natural materials in the bedroom will have you feeling calm and relaxed – and, speaking from experience, we couldn’t agree more. Bring textures such as raffia, rattan and exposed timber into your room to create that outdoors-in feel, and blend them with cozy blankets, greenery and subtle pops of accent colours with home accessories such as candles and cushions.
Add some Greenery
Your bedroom with a selection of plants can help induce sleep by transforming it into a more tranquil space.
Areca palms, mother-in-law’s tongue, orchids and succulents are welcome bedside buds that will purify the air and optimize sleep without compromise. When styling these, find a nook or empty shelf space to hero your plant, cultivating a natural sanctuary inside your space of relaxation.
Keep your room organized
Remember Marie Kondo’s mindful method? If it doesn’t spark joy, then don’t keep it.
But decluttering to make room for rest and relaxation is only half the battle – next, turn your attention to its organization. Even tidying the places that aren’t on show like your bedroom drawers and wardrobes can have a real impact on your state of mind.
This will help you to feel calmer and more relaxed.
Reduce Noise Levels
Reducing noise in your environment can help promote rest and sleep. For example, lower the volume when watching a movie or show. If you live with family or roommates, suggest setting a “quiet” time (sleep time).
Seal the Gap Under the Door, Upgrade Your Bedroom Door Bedrooms with a hollow-core door, which consists of a thin outer layer of wood with plastic or cardboard inside, tend to be noisier than those with a solid-wood door, Install Acoustic Panels, Rearrange the Room, Hang Soundproofing Curtains, Apply Noise-Reducing Wallpaper and / or Deploy Foam Paneling.
Essential Oils
Essential oils have long been applauded as a natural alternative to sleep medications (and their associated side effects). They’ve been proven to relieve feelings of anxiety and stress while also lowering blood pressure.
Chamomile, Bergamot, and Sandalwood are some of the best scents that will lull you to sleep, and Lavender has even been tested for relaxing properties.
A 2013 study on the efficacy of Lavender on neurological disorders found that its host of therapeutic properties improved patients’ experiences of sleep disruption and restlessness.
Practice Mindfulness or Meditation
Practicing mindfulness or meditation can help promote inner clarity and decrease tension and stress. Engaging in these activities before bed is beneficial for achieving mental calmness before sleep.
For instance, mindfulness means being aware and conscious of your surroundings and body, including any mental or physical sensations. Other times, guided imagery meditation helps you visualize calming and relaxing scenarios to relax before bed.
Hygiene, hygiene, hygiene
A sanitary bedroom is crucial for promoting good sleep. Not only should you be vacuuming your carpet, but regularly washing your sheets is a must.
In an interview with Tech Insider, microbiologist and pathologist at New York University School of Medicine Philip Tierno, said humans produce around 26 gallons of sweat in bed every year. When it comes to your bed, this means your body creates a very humid environment each night that allows bacteria to thrive. Tierno recommends washing your sheets at least once a week on a cold temperature setting to ensure you’re saying a final adios to all your little bacteria friends.
If you need more incentive to wash your bed linens, 100% flax linen actually becomes softer and cozier with every wash – no fraying, either. It also has moisture-wicking properties, which means those gallons of sweat you produce every year aren’t going to linger in your sheets for long.
Create a restful environment
Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens 60 minutes before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Invest in Your Bedding
An old or uncomfortable mattress or pillow can result in interrupted sleep, back pain, and neck pain. To avoid this:
- Select a supportive bed and pillows: Sleep on a bed and pillow that have enough support and comfort for your body.
- Look for quality bedding: Some people like linen or cotton sheets and comforters because they’re breathable materials.
Drop the Blue Light Before Bed
The blue light that your phone, laptop, and TV emit stimulate your brain and can prevent the relaxation you need for sleep. It’s recommended that you stop using electronics at least an hour before bed. Set the mood with lamps and lighting – Thoughtfully chosen lighting is essential for creating an ambience that will make you feel relaxed at the end of a busy day. Whether it be a bedside lamp you can read your book by or ceiling bedroom lighting, try to choose warm-glow options that are dimmable and pair them with shades that will softly diffuse light.
Schedule technology-free time
Many of us are guilty of scrolling through social media or watching a show before we go to sleep. But studies have shown that the blue light emitted from your screen negatively affects your circadian rhythm. Some devices allow you to control the level of blue light in your screen or even schedule when to adjust the blue light emitted from the screen, which is a great alternative. Any type of bright light signals to your brain that it’s time to be awake so try to avoid looking at any screen, computer included, too close before bed.
We recommended to turn off Wi-Fi and mobile internet at night. It’s even better not to use the smartphone before bedtime and keep the device away at night to reduce the amount of electromagnetic radiation emitted by the device.
Separate work from bed
For any of us working from home, this can be a tough one. Work-life balance has has been lost. Regardless of whether you go into the office or your office is down the hall from your bedroom, it’s important to log off when the workday is over.
Try to avoid answering e-mails after dinner – some e-mail services even have a “Do Not Disturb” function that you can customize so you won’t be notified during certain hours of the day. If that’s not an option, try physically closing your laptop to signal that you’re done for the day.
Read a book
An actual paper book works best outside of your bed (remember that pesky blue light from screens), but any kind of reading will help you relax. Studies has shown that just six minutes of undisturbed reading can reduce stress by 68%, and it’ll give you the opportunity to think about something other than your worries.
Listen to music
No matter what you choose to do to wind down, listening to soothing or calm music in the background can help you feel relaxed, even if you just have it playing in the background. Binaural Beats and Classical music has been proven to lower blood pressure but if that isn’t your vibe, your favorite music should do the trick too.
Write in a Daily Journal
Taking a few minutes to write in a journal is a great way to wind down and relax before bed. Journaling for mental health can shift focus from daily stressors by offering an outlet to process your thoughts and feelings. For those who struggle with anxious thoughts before bed, journaling can be a great way to organize your thoughts by objectively putting them into writing.
Reduce Eating Close to Bedtime
It’s often difficult to fall asleep on a full stomach. Of course, you don’t want to be hungry when you go to bed, either. Eating your last meal about two to three hours before bed. If you’re hungry just before you go to sleep, try eating a light snack like fruit or a few crackers.
Stop Drinking Water Two Hours Before Sleep
Drinking water right before you go to bed often means you’ll be getting up in the middle of the night (perhaps even multiple times) to go to the bathroom. Make sure you drink enough water throughout the day so that you can stop drinking at least two hours before your nighttime routine.
Avoid Alcohol and Caffeine Before Bed
Alcohol and caffeine are both energy stimulants as well as bladder stimulants. If you’re having trouble sleeping, try limiting your alcohol and caffeine intake during the day, but especially before bed.
Even some foods contain caffeine, like chocolate, so be cautious about what you’re eating as a bedtime snack.
Avoid Nicotine
Nicotine is another stimulant that is known to negatively affect sleep quality. In addition to its other health risks, such as cardiovascular disease and cancer, smoking is linked with insomnia, sleep apnea (a condition in which breathing stops and restarts throughout the night), and other sleep disorders.
Be Consistent
Try to go to bed and wake up at the same time each day, even on weekends.
Of course, it’s natural to have nights where you stay up later than usual, whether you’re preparing for the next morning or having fun at a social gathering. It’s OK if you fall off track; just try to get to bed at your usual time the following evening.
It’s recommended that most adults get between seven and eight hours of sleep per night.
Get Up When You Can’t Sleep
On some nights, it can be difficult to fall asleep or stay asleep. You may toss and turn, stare at the clock, count sheep, and become frustrated.
If you’re tossing and turning for 20 minutes or more, get out of bed and do something relaxing such as reading a book, journaling, listening to music, or meditating. Then, return to bed and try again.
Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.
Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Be Physically Active
A daytime routine is just as important as a bedtime routine. Including regular physical exercise into your routine can help you feel more tired at night and improve your sleep. Research also finds that exercise enhances the effects of the natural sleep hormone melatonin.
Skip the Daytime Nap
Taking long naps or napping too close to your bedtime can make it difficult to fall asleep and stay asleep for the night.
The bottom line:
You may not spend many of your waking hours in your bedroom, but it should still be a haven of sorts.
Sleep renews you and prepares you for another day, and you’re more likely to get the quality, restorative rest you need in a calm, clean environment.