There’s nothing quite like sinking into bed after a long day, only to find yourself tossing and turning for hours. If you’ve been struggling to fall asleep or stay asleep, don’t worry, you’re not alone! The good news? A few small tweaks to your bedroom can make a world of difference. Since sleep can affect happiness and life satisfaction, it is important to encourage the best sleep possible!
Your bedroom is the perfect place to create the ideal sleep environment. While a comfortable mattress and cozy bedding are important, small bedroom additions can make a huge difference in how well you sleep. After all, quality sleep not only boosts your energy but also enhances your mood, making it key to living a happier, more productive life.
One simple yet impactful addition to your bedroom is a set of high-quality sleep products like luxurious sheets or a plush comforter. Soft, breathable fabrics can make a world of difference when it comes to falling asleep quickly and staying comfortable throughout the night. Consider incorporating a weighted blanket, which has been shown to help reduce anxiety and promote deeper, more restful sleep.
Your quality of sleep can also be improved by making your bedroom feel peaceful and quiet. Blackout curtains, for example, can be added to a bedroom to block out light and create a quiet, dark area that is ideal for sleeping. Aromatherapy is also an excellent way to improve your sleep; to calm you, include a diffuser with soothing scents like lavender or chamomile. With some considerate changes, you can turn your bedroom into a peaceful sanctuary that promotes more restful sleep and makes you healthier every morning.
If you need some guidance on where to start, here are seven simple additions that will turn your sleeping area into a comforting retreat, helping you sleep faster and feel refreshed in the mornings!
1. Soundproof Door Seal
If you are like me, the smallest sound of a pin dropping will get you up in the morning, let alone if you have a noisy household or live near a busy road. A soundproof door seal keeps the noise out by sealing the gaps around your door. It not only ensures the sounds are minimized, but also helps regulate your bedroom’s temperature.
2. Blackout Curtains
Too much light (including streetlights or passing cars) can fool your brain into thinking it’s still daytime. Blackout curtains give a darkness so black that it invites your brain to release melatonin: the sleep hormone. A bonus to these heavy curtains is that they will help muffle outside noises too!
3. White Noise Machine
If complete silence isn’t your thing, a white noise machine might be your new best friend. It offers a soothing, constant sound that drowns out sudden noises like yapping dogs, cars, or a snoring roommate. The gentle hum can also signal your brain to unwind, making it easier to fall asleep.
4. Eye Mask
A nice eye mask will do the trick, but don’t think that they are all the same! Pick one with eye dips—small depressions which prevent pressure on your eyes but still block all light. Not just are they more comfortable, but they also allow space for natural eye movement during REM sleep, which is vital for proper sleep.
5. Sleep Gummies
If you need a little extra help falling asleep, sleep gummies are a calm, natural answer. They contain L-Theanine (which promotes relaxation) and melatonin (which helps supports sleep regulation). Together, these two work together to get your body into sleep mode without the grogginess of stronger sleeping medications. And they have a sweet bed-time flavor. Who wouldn’t enjoy that?
6. Sleep Headphones
Listening to calming sounds or sleep meditations can be the difference between rest and sleep deprivation, but regular headphones are hard and bulky. Sleep headphones are soft, lightweight, and accommodate side sleeping comfortably. Whether you fall asleep to white noise, guided meditation, or soft music, these will lead you to restful sleep.
7. Wool Socks
It sounds ridiculous, but sleeping in wool socks can actually help you on your way to quality sleep. A 2018 study by Ko & Lee discovered that warm feet can result in quicker sleep onset, longer sleep duration, and improved overall sleep quality. So, if you’re a frequent victim of cold toes in bed, cuddling up with a pair of wool socks may be the easiest (and most snuggly) sleep hack going!
Final Thoughts
Improving your sleep doesn’t always require drastic changes. Sometimes, small adjustments like blocking out noise, cozying up with warm socks, or adding a little magnesium to your routine can make all the difference. Try incorporating a few of these simple bedroom additions, and you’ll be well on your way to better, deeper sleep in no time.
Sweet dreams! 😴💤
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