5 Ways to Improve Your Sleep Environment

Did you know that we spend a third of our lives sleeping? That may be surprising, but what’s even more surprising is how many people don’t get a full night’s rest. That’s unfortunate, because research shows that sleep deprivation can lead to:

• Low moods
• Memory and concentration problems
• Weight gain
• Accidents
• High blood pressure
• Weaker immune system

If you’re concerned about your current sleep quality and want to improve it, the good news is that there are a number of steps you can take. Read on to learn how to get the rest your body needs to regenerate and thrive.

#1. Try Black-Out Curtains

Some people who sleep poorly are kept up by ambient light, which can leak into your bedroom from other rooms as well as your windows. The best solution for this issue is to buy black-out curtains.

Unlike regular curtains, black-out curtains are thick enough to block light and create real darkness in your room. Whether you’re a shift worker who sleeps during the day or just a person who’s sensitive to light, black-out curtains can help safeguard your precious nightly rest. 

2. Put on a Noise Machine

Some light sleepers can be awoken by even the most insignificant noises, like their partner turning over in their sleep. If that describes you, look into getting a noise machine. Not only do noise machines prevent you from hearing sounds outside of your room, such as your neighbor’s TV, they also calm your brain with pleasant white noise, which can help trick your body into relaxing.

You can choose between a number of tranquilizing sounds, including:

• Ocean waves
• Rain falling on a rooftop
• Cracking campfire sounds
• Forest sounds
• Classic white noise
• Chirping insects
• And more!

In the event that the noise machine distracts you from sleeping, you could also try putting in ear plugs. Most fire alarms will make it through ear plugs just fine, so they’re not dangerous to sleep with. As long as you turn up the volume on your morning alarm, ear plugs should be able to help you sleep the night away in pure, blissful silence. 

3. Upgrade Your Mattress

Is your mattress really helping you slumber, or is it time for an upgrade?

If you sleep on your back, we recommend getting a nice, firm mattress, which will better support your muscles than a softer option. However, if you sleep on your stomach, you need to invest in the best mattress for stomach sleepers. 

Of all the changes you can make to your sleep environment, this may be one of the most costly, but it will yield equally significant benefits.

4. Let Soothing Scents Calm You

Scents can have a powerful effect on the brain, triggering both pleasant associations and less-than-positive memories. 

To enhance your bedroom’s sleep factor, stock it with scents that are famed for their pacifying effects, such as lavender, ylang-ylang, and jasmine essential oils. You might also try some novelty candle scents, like thunderstorm-scented candles. 

5. Go Blue

Believe it or not, cool colors like blue and grey are more soothing to your brain than vibrant colors like red and orange. To make your bedroom a real sleep sanctuary, steer clear of bright colors, choosing deep, soft hues instead. 

Try navy walls with white trim, or delicate sage walls with ivory molding. Make your bed with a cozy blue coverlet, and set it off with crisp white sheets. Faded pastel decor colors also work, like pale peach, shell pink, mint green, lavender, and apricot.

Finally, although this should go without saying, avoid hanging any art that features intense imagery in your bedroom. Even if it’s aesthetically impressive, it won’t aid your rest. Instead, choose mellow landscapes or calming abstract art. 

An Investment in Your Sleep Is an Investment in Your Health

At the end of the day, your health is your valuable asset. To keep yourself in good shape, high-quality sleep is key. 

Don’t resign yourself to restless nights. Instead, experiment with different methods of optimizing your sleep environment. Once you experience the difference that a week of good sleep makes, you’ll kick yourself for not changing your sleep environment sooner.