5 Ways to Improve Your Bedroom for a Good Night’s Sleep
It was a summer that I was away at university and decided to stay in the city to for a summer job instead of returning home to Toronto. I rented a friend’s apartment. She, like many of my peers had taken a summer job back in Toronto and wouldn't be returning until the fall.
I was not entirely comfortable staying in an apartment that was not my own and sleeping in someone else's bedroom. But I remember waking that first morning feeling surprisingly well-rested and refreshed! If I could have whistled a tune, I might have done so. Instead, I called her to rave about how magical her bed was. It really was the best night’s sleep I’d ever had.
That was almost 20 years ago, and I still remember that feeling like it was yesterday. The good feeling that comes with a good night’s sleep is elusive for so many of us. According to a Statistics Canada report, nearly half of all Canadians (48 percent of women and 40 percent of men) did not consistently wake up feeling refreshed after a night's sleep. One-third of people surveyed said they had trouble staying awake during the day. In the United States, the CDC reported that more than a third of Americans were not getting enough sleep regularly.
Before burnout and chronic pain forced me to make changes to my daily life, I hadn't given much thought to the impact of sleep and how much control, if any, I had. In my previous post [link to sleep post], I talk about how crucial sleep is to our overall health and the negative impacts that poor quality sleep can have. I also share some tips to help you get good quality sleep regularly.
But you don't have to wait until your sleep situation gets out of control or your stress level is through the roof. You can take simple steps now to improve your sleep hygiene by considering how you can level up your bedroom to create a sleep environment that serves you.
5 Ways to Improve Your Sleep Environment
Here are five ways you can take action and be intentional about getting good quality sleep each night.
1 - Deal with the clutter
According to bestselling author and organizational consultant Marie Kondo, a "dramatic reorganization of the home causes correspondingly dramatic changes in lifestyle and perspective. It is life-transforming." So, go on, create a sleep environment that sparks calm and relaxation.
Take stock of your bedroom and tidy up to create a space that brings feelings of calm and serenity. Having a tranquil space dedicated to sleep can improve your sleep quality and duration and positively impact your health and wellbeing.
2 - Eliminate the light
Blackout curtains are a great way to eliminate external lights such as moonlight, streetlights, and early morning sunlight. These lights can disrupt your body's ability to get deeper quality sleep. You can also try a sleep mask.
3 - Find the perfect pillow
A pillow that supports your head and neck just right and is comfortable may aid in an improved sleep experience. Consider a silk pillowcase for its various benefits for skin and hair.
4 - Invest in the right foundation
Having a great mattress can improve sleep quality or can negatively affect your sleep. If you've had your mattress for a long time, it may be time for an update. It's recommended that mattresses be replaced every 6 to 8 years or up to 10 years, depending on the manufacturer.
5 - Control the temperature
According to Neuroscientist and sleep expert Matthew Walker, you should aim to have your bedroom temperature around 18 degrees Celsius (65 degrees Fahrenheit). A cooler room temperature helps your body and brain initiate sleep and stay asleep.
I hope these tips provide you with some inspiration on steps you can take to optimize your sleep environment.
Cassandra is a 9-to-5er and when she’s not at her full-time gig, she’s tapping into her creative superpower as a lifestyle content creator and photographer. Her experience with career burnout has turned her into a wellness warrior who knows the power of healing through slowing down and finding calm in everyday with mindfulness, self-compassion, humour and realistic optimism.
Follow her for some inspiration on Instagram: @swaggerandgreys