Getting a good night’s sleep is critical to your overall health. According to Sleep Health, 70% of adults report that they struggle to fall or stay asleep at least one night a month, and 11% report this happens on a nightly basis. They also estimate that “sleep-related problems affect 50 to 70 million Americans.” Most of us are looking for how to sleep faster and better, and the good news is there are things you can do in your bedroom to accomplish just that. Your bedroom should be a place where you feel relaxed, and if there are things that cause anxiety (laundry piles everywhere, paint you hate, an uncomfortable bed), it may be compounding your inability to sleep.
Your bedroom decor is one place you can make a big impact on your sleep health. Here are a few decorating ideas to help you fall asleep faster.
Oftentimes, our brains keep on going well after we’re supposed to be fast asleep. One way to calm your mind is by listening to a noise machine. The HoMedics white noise machine on Amazon has over 40,000 positive ratings and comes with six settings: White Noise, Thunder, Ocean, Rain, Summer Night, and Brook. These sounds mimic the outdoors and help you fall asleep faster. You can also bring it with you during travels if you have trouble sleeping in hotels or in beds that aren’t your own. There are also apps for iPhone and Android that you can use to find the exact sound that will help lull you to sleep.
One reason you may not be able to fall asleep is if there’s too much light in the room. Being in total darkness allows your brain to understand it’s time to sleep. According to ResMed, “Light exposure at the wrong times alters the body’s internal ‘sleep clock’ (the biological mechanism that regulates sleep-wake cycles) in ways that interfere with both the quantity and quality of sleep.”
Blackout curtains make a big difference in controlling the amount of light in your bedroom. Pottery Barn sells Peace & Quiet curtains that reduce noise and light, which is critical if you live off a road or in the city. And not only do they help you fall asleep faster but they look stunning as well: They come in four beautiful colors.
Another key item is your bed. You want it to not only create a warm and comfortable space to lay your head at night but be supportive to your body while you sleep. Invest in a good mattress that allows you to get the best night’s sleep by supporting your neck, back, and head. Do your homework and talk to experts to find the right one for you based on how you sleep. You can also buy a well-reviewed pillow like this adjustable memory foam pillow from Amazon. Both will help you fall and stay asleep.
Candles: Relaxation looks different to everyone, but we find candles will always bring a level of coziness to a room. We love Bath and Body Works’ three-wick candles because they are regularly on sale, smell amazing, and last forever.
Books: If you love curling up with a good book before bed, why not dedicate one wall or corner for a bookshelf like this one from Wayfair?
Plants: Finally, if plants bring you joy and help you relax, hang them above your bed or on a wall where you can admire them. We love this iron three-piece set, also from Wayfair.
These are just a few ideas to help you get started towards a better night’s sleep. The goal is to surround yourself with things that make you happy but also help support a good night’s sleep. You want to feel as if your bedroom is a place of serenity where you can go to escape all the stressors of the day. It also needs to be a space where you can unplug. Of course, you can make all the changes above and still struggle to put down your phone at night, which can lead to difficulty falling asleep.
A lot of it will come down to how disciplined you can be to close the curtains, put down your phone, turn on your noise machine, and tuck into your cozy bed. If you can commit to doing these things every night, you’ll soon find yourself falling (and staying) asleep more easily than before.
- 4 fantastic items Costco shoppers swear by for healthier eating
- Sleep experts tell us what you should (and shouldn’t) have in a bedroom
- The mattress buying guide every side sleeper needs to read
- Why you should invest in some red lights for your bedroom
- These are the pillows you absolutely need if you have neck or back pain