Your bedroom can affect sleep quality. Some people feel rested with only 4 hours or less of sleep. But sleep specialists say that “feeling rested” is not the same as giving your body the quality sleep it actually needs. A few simple adjustments to your bedroom can help you get that coveted 7-9 hours of sleep!

Invest in a good quality mattress

It’s hard to sleep on a mattress that creaks and causes back pain. It will cost you your health and a lot of sleep loss in the long run. Choose a quality mattress that’s sturdy and comfortable. Some sellers give more personalized options; you can choose a mattress based on your primary sleep position and preferred firmness. A memory foam mattress is also a good buy since it cradles your body, relieving back pain and supporting your spine. 

If you feel like there’s still life left in your mattress though, try a memory foam topper instead. This one comes with a cooling removable cover that adds airflow and whisks away moisture to keep you comfortable through the night.

Get rid of clutter

A clean, organized room can also aid in better sleep.  Your bedroom should be a peaceful retreat from the stresses of the day.  It’s your haven, your place to relax and recharge. To achieve a clutter-free personal space, reduce the number of possessions you keep in your bedroom or put them away neatly in drawers, shelves, and closets. Throw or donate unnecessary junk.

Lower the temperature

There’s a reason why you feel sleepier in cooler weather. Experts say that the ideal temperature to get your body in sleep mode is about 65 degrees Fahrenheit (18.3 degrees Celsius), give or take a few degrees. Adjust your air conditioner’s thermostat until you get to the range of cool that’s comfortable for you, not freezing or too warm. If you’re trying to save on electricity, invest in an inverter air conditioner or a cooling mattress topper.

Bamboo bedding and sleepwear will also go a long way. They’re breathable, moisture-wicking, and cooling, too! 

Keep the noise down

A noisy environment is another common enemy to a good night's sleep. It can keep you up or rouse you from your slumber. If you have the choice, select a room that’s farthest away from city traffic noise and noisy neighbors. If the sounds are beyond your control, you can use a mobile app that plays calming ambient sounds or soothing music to replace the disruptive noise.  

Monitor air quality

Indoor air quality can also affect sleep quality. Humidity makes your bedroom feel warm, while dry air can also dry out your nasal passages and make your skin itch. To avoid these problems, use a humidifier or dehumidifier. Aside from this, allergens like pet hair, pollen, dust, and dust mites can make breathing more difficult.  Make sure to keep your room clean and well-ventilated. If you can’t sleep because of allergies, use an air purifier and go for dust mite-proof and waterproof mattress and pillow protectors.

Keep it dark

Artificial light can also disrupt your sleep. To keep your room dark, choose black-out curtains or blinds. If you have a partner who likes to sleep with the lights on, cover your eyes with a sleep mask. Choose an eye mask that doesn’t tangle your hair and lets your skin breathe. 

You might have to make a few changes to your bedroom, but it’s all worth it. We hope that you get a good night’s rest after following these tips!