How To Create a Cozy Bedroom
You many know by now that the environment that you sleep in can have a big impact on the quality of your sleep. If you want to improve your sleep and/ or cure your insomnia, make sure that you have taken a good hard look at where you are sleeping and considered implementing these tips to make it a nice, cozy place to relax and get some high quality sleep.
- Get rid of all annoyances and interruptions.
- Control the room temperature; cooler air (between 65 and 70 degrees F) is typically more comfortable for sleep, however, set the temperature to your preference.
- Allow for room ventilation, if possible. Crack a window slightly to allow for air flow. The circulating fresh air will help you breathe deeply, and provide oxygen that is essential for good sleep.
- Use ear plugs if there are noises outside the bedroom. There are many types of plugs that are specifically for sleeping, so if at first you don’t find the perfect pair, try another.
- Mask noises with a white noise machine if you decide to not wear earplugs. Machines are designed specifically for this purpose, or you can use a fan or air conditioner to provide the background noise. This will hide background sounds such as traffic or a barking dog.
- Try using a CD player to play soothing background music.
- Your circadian rhythm, your body’s internal clock, relies on light and dark patterns to determine when to signal your body to fall asleep. Keep your room as dark as possible to help your body settle into a sleep state. Use mini-blinds and thick curtains to block light from windows. Try wearing an eye mask to block any remaining light.
- Having a clock by your bedside might be adding to your sleep problem. If you are watching the clock all night long, face it toward the wall so that you can’t see the time. Constantly looking at the clock only makes you think about sleep, and lack of sleep, which continues the cycle of sleeplessness.
- Consider a room humidifier for winter months when the air is dry.
- Use your room only for sleeping. Remove the TV, computer, stereo. Your mind should associate your bedroom only with sleep.
- Wear the most comfortable clothing you own. Non-constrictive clothing won’t wake you in the middle of the night.
Each individual has their own unique combination of elements that make up their perfect sleep environment. If one suggestion doesn’t work for you, make note of it in your sleep diary and try another until you find out what works best for you.
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