How to turn your bedroom into a sleep sanctuary

We’re all familiar with counting sheep to fall asleep, but here are six practical changes you can make to your bedroom to give yourself the best chance of rest.

Don’t watch TV before bed

…and try to avoid having one in your bedroom if it’s keeping you up later than your bedtime! The blue light in a screen suppresses our secretion of melatonin, which influences our circadian rhythms and makes our brains think that it’s still day time. As a result, we struggle to fall asleep.

So, why not swap the late-night Netflix for a good book, and wind down without a screen glaring back at you. Not much of a bookworm? You could also spend five or ten minutes reflecting on your day by journaling.

No phones before bed either

Keep your phone out of the bedroom altogether if possible. Charge it in another room and invest in a traditional alarm clock to wake you up in the morning. With this simple swap, you’ll be less tempted to scroll through your phone when you should be relaxing and getting ready to sleep.

Too cold, too hot, or just right?

Make sure the temperature in your bedroom is just right so that you’re comfortable. According to one study, thermoregulation (our body’s ability to manage its own temperature) is one of the most important factors that can impact our sleep.

Whether it’s an added blanket in the winter or making sure your room has enough ventilation during one of those hot summer nights, getting the temperature just right means you’ll have one less thing to worry about.

Turn off the lights

A darker room will help you to fall asleep. If you find the morning sunlight peeking through your curtains and waking you up – especially if it’s at 4 am during the summer – blackout curtains or blinds are the solution. Little flashing lights from electronics can also be annoying, so turn them off or cover them up so the room is as dark as possible.

Keep it quiet

Distracting noises can wake you up throughout the night or stop you from drifting off in the first place, leading to interrupted sleep and less deep, quality sleep that our body needs to recuperate. Invite calm into your bedroom by shutting out any unwanted noises, or play soothing sounds like rain in the background to block them out.

Try a guided sleep meditation

Add a guided sleep meditation to your bedtime routine to help you drift off to sleep in no time. By slowing your brain wave activity, you’ll become more calm and relaxed. Clearing your mind with a sleep meditation can lead to better quality rest.

Struggling to sleep?

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