7 Tips to Create a Sleep Sanctuary

We talk a lot about having the perfect mattress to get a fully restorative night of sleep. Let’s face it, we sell mattresses so that makes sense. However, having a comfortable environment around you when you sleep is important too. You spend time in your bedroom relaxing, refreshing, regenerating, resetting, reenergizing, and all of the other “re-words” that get you ready to tackle the day. You don’t want your bedroom to feel like a dark dungeon. It should be cozy, comfortable, and relaxing. Your environment can impact the quality of your sleep so you want to make sure your bedroom and mattress are perfect. We’re not saying you need to overhaul your bedroom and spend thousands of dollars on a remodel. You can start small and find what works best for you and your sleep.

Here are our top 7 tips for creating the perfect sleep sanctuary.

1. Keep the colors neutral and dark and block out the light. It might seem fun to have bright-colored walls in your bedroom and curtains that let in the natural light. However, our circadian rhythm, or our internal clock, is influenced by light and dark. This means when it’s time to go to sleep, if your room is bright and light your internal clock will actually think you shouldn’t be asleep yet. Keep your colors neutral and add pops of color with blankets, pictures, or other accessories that won’t brighten up your room. Get black-out curtains to help keep the light out at night. This will help you fall asleep faster and stay in deep sleep longer. But, don’t be afraid to let the natural light in during the day to get your internal clock going in the morning.

2. Find the perfect temperature. Much like our internal clock is controlled by light and dark, temperature also plays a role in when our bodies know it’s time for bed. If you lower the thermostat a couple of hours before you go to bed, it can help your body naturally release melatonin. As you go through the sleep cycles your body will naturally cool down. If you have a cooler bedroom and you can snuggle in bed it will help you sleep longer. If your bedroom is too hot it can make you restless, and if you’ve ever been in a hot stuffy room trying to go to sleep you understand how hard it is to nod off. 

3. Your sheets and linens matter. Your linens are almost as important as your mattress. You want to choose comfortable bedding that fits your bedroom’s aesthetic and promotes a good night’s sleep. Choosing breathable sheets will help keep your body temperature regulated, and if you can, get hypoallergenic sheets. This will help you sleep without being disturbed by sniffling, sneezing, or other allergy related issues.

4. Disconnect and unplug from electronics. It might be tempting to scroll through your phone, but it can be extremely overstimulating for your brain. So while you might think “I’ll just scroll for 5 minutes.” The next thing you know it’s 2 hours later and now you’re wide awake. If you need to scroll social media before bed do it outside of the bedroom. If you need something to do while you’re lying in bed, try something that will calm you down like reading a book or practicing relaxation techniques. This will help prepare your body for a night of deep, restorative sleep.

5. Get rid of the clutter. When you have a clean room it makes it easier for your mind to relax. When you have clutter in your room it can make you feel restless and stressed which can impact how well you sleep. Take a few minutes every night to tidy up your room and create an environment that will promote relaxation and good sleep. If you are finding you don’t have enough storage space for everything in your room, you should look into investing in extra storage so everything will have its place.

6. Don’t overlook the air in your room. Not only can the right scent help you relax, but it can also cover up smells that linger from pets and cooking. Using essential oils, an air purifier, plants, or even opening windows to let fresh air in can improve the air quality in your bedroom and even lower your stress levels to help you fall asleep faster and stay asleep longer.

7. Set the mood with lighting. While bright overhead light is great when you’re looking for something or cleaning, when it’s time to wind down and sleep, having softer ambient light is better for your internal clock. Using lamps with warm soft lighting will signal your body it’s time to unwind and start getting ready to sleep. If you have lighting that is dimmable as well that can help you set the mood throughout the evening.

Creating a sleep sanctuary can help you rejuvenate and get good deep sleep. While these tips can help you create a bedroom that promotes good-quality sleep, having a good nighttime routine, and setting good sleep habits are also important. And of course, the foundation of getting the sleep you deserve is a mattress that matches your sleep style. (You knew the mattress pitch was coming). Choosing the right mattress can catapult you on the right path to sleep well and live well. Visit your local Mattress Hub store, or visit our website to view our wide selection of the best brands in sleep. We’re here to help you get better sleep.