Want to learn how to finally sleep through the night?
You’re not sleeping through the night because of your mattress. You’re not sleeping through the night because you have kids or a stressful job. The biggest reason you aren’t sleeping is because of your bedroom.
Actually, that’s not entirely true. The second biggest reason you aren’t sleeping is your bedroom. According to new research from the NSF, 6 out of 10 Americans don’t get enough sleep. Yikes.
The good news is designing a sleep-optimized bedroom is actually pretty simple. A few tweaks here and there to your sleep environment can improve your sleep dramatically… and it can start tonight.
Here’s what you’ll pick up:
- The Number 1 Reason Your Bedroom Kills Your Sleep
- Invest In The Best Mattress For Your Sleep Style
- Bedroom Temperature: Keep Cool For Deep Sleep
- Light vs Dark: Why Darkness Matters
- Noise, Bedroom Air Quality, and Finishing Touches
The Number 1 Reason Your Bedroom Kills Your Sleep
Before jumping into the full list… let’s get something out of the way.
Your sleep environment matters. Everything from the temperature of your room to the cleanliness of the air you breathe to the comfort of your mattress affects your sleep quality.
A study published in Sleep Health concluded that sleep efficiency decreases in a dose-dependent manner with increasing bedroom temperature, noise levels, CO2 levels, and particulate matter concentration.
Translation: Your bedroom has a huge effect on how well you sleep… and your health.
You spend around one-third of your life in your bedroom. If that space isn’t supporting you, every other area of your life feels it. You have less energy. You lack focus. You get irritated easily.
It doesn’t have to be this way. And when your bedroom is set up to promote sleep… the quality of your rest dramatically improves.
Invest In The Best Mattress For Your Sleep Style
When it comes to building a sleep optimized bedroom… start with the mattress.
This point can’t be stressed enough. Sleeping on a low-quality mattress that doesn’t complement your sleep style is going to make restful sleep nearly impossible.
Your mattress affects everything from spinal alignment to temperature regulation to comfort. And your sleep comfort matters more than anything else in your bedroom.
When looking for a new mattress, start by browsing organic mattresses made from natural materials. These should be your go-to because they’re made without chemicals and toxic synthetics.
Wait, what does a mattress have to do with chemicals?
Think about it. When you sleep on your mattress every night, you spend 8+ hours inhaling whatever that mattress is made of.
Materials off-gas into the air at a continual rate. And sleeping on a mattress full of chemicals means breathing those chemicals all night long.
Poor indoor air quality = worse sleep quality. Bedrooms with organic mattresses help avoid that problem entirely.
A few things to keep in mind when looking for a mattress:
- Does it support your natural sleep position? Regardless of whether you sleep on your side, back, or stomach, you want a mattress that supports your position.
- What’s it made of? Natural. Organic. Chemical-free.
- Does it trap heat? You want a mattress that allows for plenty of airflow and breathability.
Alright, the foundation of the bedroom is squared away. Let’s talk about a factor that might be more important than the mattress…
Bedroom Temperature: Keep Cool For Deep Sleep
Did you know…
Your body temperature naturally decreases when your body gets ready for sleep. If your bedroom is too warm, it’s fighting against your body’s natural processes and making it difficult to both fall asleep and stay asleep.
So how warm should your bedroom be?
The National Sleep Foundation recommends setting your thermostat to around 67 degrees Fahrenheit. But for most people, anywhere between 60°F and 67°F is ideal. Any temperature increase can impact how long and how well you sleep.
Here are a few tips for keeping cool:
- Pick breathable mattress and sheets. Cotton, linen, and bamboo all do a great job of regulating body temperature.
- Sleep with a fan or AC on. If you have AC, use it. If not, even a tiny fan can help circulate the air and keep you cool.
- Skip the heavy blanket. Layer on lighter blankets so you can adjust throughout the night.
Temperature is one of the easiest ways to improve your sleep environment. But it’s not the only thing you should be focusing on…
Light vs Dark: Why Darkness Matters
Here’s a crazy fact…
Light is one of the most detrimental things to your sleep quality. Evening light suppresses melatonin production and can completely ruin your circadian rhythm.
The best way to combat poor lighting? Darkness.
Here are a few tips to keep your bedroom as dark as possible:
- Invest in blackout curtains or blinds. Street lights and early morning sunlight can peek through regular curtains and inhibit your sleep.
- Hide those electronics. LEDs from phone chargers, alarm clocks, or other devices can creep into your sleep space.
- Turn off the screens. Put your phone away at least 30 minutes before bed.
Ok, so darkness is important. But that doesn’t mean your bedroom should be completely dark all day. You’ll want to balance light and dark…
Use natural sunlight when you wake up. But when it’s time for bed, darkness wins.
Noise, Bedroom Air Quality, and Finishing Touches
Alright, the big three are out of the way. Here are a few more things to factor into a sleep-optimized bedroom.
Noise. Did you know outside noise can affect your deep sleep? You may not even realize you’re waking up when there’s noise disruption. Invest in a white noise machine or grab a pair of ear plugs.
Bedroom air quality. This ties into bedroom temperature a bit, but if your room doesn’t have proper ventilation, CO2 levels rise as you sleep. More CO2 = worse sleep.
Open a window if you can or grab an air purifier to keep your room ventilated all night long.
Clutter. Yep, even bedroom cleanliness plays a role in sleep hygiene. Keep the room clutter-free and you’ll condition your mind to know it’s time for sleep when you walk into that room.
Colors and decorations. Darker, more soothing colors on walls and bedding help keep the environment tranquil.
Congratulations. You’ve learned how to build your very own sleep-optimized bedroom.
How To Sleep Like An Expert (Checklist)
Designing a sleep-optimized bedroom can seem like a daunting task. But when you break it down into small pieces, it’s actually pretty simple. Here’s your checklist to sleep heaven:
- Invest in the best mattress. Your mattress matters more than anything else in your room. Natural, chemical-free materials are best.
- Keep your bedroom cool. Aim for a temperature between 60°F and 67°F. Cooler temps = deeper sleep.
- Darkness wins. Get blackout curtains and hide those electronics. Load your room with darkness when it’s time for sleep.
- Block out noise and improve air quality. A white noise machine paired with natural ventilation goes a long way.
Not all of these tips require you to spend money. Start with one or two that you think will make the biggest impact and go from there.
Your sleep depends on it.