If you struggle with falling or staying asleep, it’s likely you’ll try just about anything in order to get a good night’s sleep.
It’s possible that your bedroom could be working against your efforts to get some shut-eye. Check out the helpful visual from Prevention below and keep reading to see if your sleeping environment is setting you up for a successful night of sleep.
For a great night of sleep, try incorporating the following into your bedroom:
1. Blue Walls
Despite the fact that blue light from screens can disrupt our sleep, the color blue, in general, is known to be calming. A 2013 study conducted by a hotel chain in Britain found that people whose bedrooms were blue slept more hours each night than those with rooms painted other color. And when asked if they woke up feeling happy, 58 percent of those sleeping in blue rooms said yes whereas just 22 percent of those whose bedroom walls were green said the same.
2. White Noise
A tactic that many parents swear by to help keep babies asleep can prove useful for adults. White noise can help to block out sounds that may keep you from falling or staying asleep. White noise may also help protect the quality of your sleep, as research has shown your body reacts to noise while you sleep even if you aren’t aware of it the next day.
Research has shown that the scent of lavender can help provide better quality sleep, and a recent study found that those who sniffed lavender essential oil before bed reported feeling more energetic the next morning.
4. Keep It Cool
If you’ve ever tried to fall asleep in a hot room, you know firsthand how much temperature can affect sleep. The National Sleep Foundation recommends setting the temperature in your bedroom between 60-67 degrees Fahrenheit for an optimal night’s sleep.
5. Clean Sheets
Of the 1500 people surveyed in a National Sleep Foundation poll, around three-quarters responded that they sleep better when their sheets have a fresh, clean scent.
6. Make Your Bed
It’s not just a good habit to get into, it turns out making your bed can help you sleep better at night. The National Sleep Foundation poll found that around 70 percent of people said they make their bed every day (or almost every day), and that the consistent bed-makers were 19% more likely to report getting a good night’s sleep most night compared to those who didn’t consistently make their beds.