If you’ve been calling it a night at a consistent time and making sleep a priority but still wake up groggy, it could be time to take a good hard look at your bedroom. According to sleep experts, your room’s vibe and design (think: the color of the walls and the candles you burn) can have a significant impact on your sleep quality. That doesn’t mean you need to majorly overhaul your space, though.Making a few simple changes can make a world of difference in your quest for better quality zzzs.
Combat light leakage
If you can see slivers of light sneaking in through your curtains, your shut-eye will likely be compromised. “Even minute amounts of light from electronic devices or the sun can cause our brain to wake up or stay in lighter stages of sleep,” explains Joseph Krainin, MD, a board-certified sleep doctor and founder of the online sleep clinic Singular Sleep.
Dr. Krainin recommends getting blackout curtains to counter light leakage. And Whitney Roban, PhD, a sleep specialist and founder of Solve Our Sleep, suggests banning devices that emit sleep-disrupting blue light—like your phone, TV, and certain clocks—from your bedroom. (We love the idea of keeping your cell in the living room or hallway overnight, and docking it on this sleek lamp with a wireless charger.) Or at the very least, turn screens off an hour before bed, and start using an old-school alarm (ideally one with a silent quartz movement so it doesn’t make any distracting tick-tock noises.)
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Invest in cooling sheets
Dr. Krainian says temperature has a big impact on sleep quality, and keeping things chilly—ideally in the mid-to-upper 60s—can help you get more restorative rest. But if you tend to run *extra* warm, a fan or even an AC unit may not be enough. Making your bed with sheets made from breathable fabrics like linen, cotton, and bamboo will help dispel heat, and they’ll work in tandem with the cooled air to keep you comfortable.
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Incorporate calming hues
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That vibrant red wallpaper may look amazing, but it’s probs not doing your sleep any favors. Bedrooms should be places where we feel relaxed and calm, and the colors you decorate with can affect that, Dr. Roban says. She suggests soft, cool hues like blues and greens because those colors give off the most relaxing vibes. Carry these calming colors through in your décor, from the rugs you choose to the duvet set adorning your bed.
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Burn a calming scent
Smell has a direct impact on how you feel. So in your bedroom, it’s best to use calming scents that will help prime the body for sleep, like lavender and chamomile, says Dr. Roban. (If you’re worried you’ll forget to blow out your candle before you fall asleep, try using a diffuser.) Citrus, on the other hand, can be energizing. So if you love citrus candles, move them to another room, or burn them in the morning exclusively, she recommends.
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Get organized
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Anxiety is a major source of sleep problems, Dr. Roban says, and many things can cause it. Spoiler: Clutter around your bedroom is one of them.Dr. Krainin agrees, adding that your slumber is most likely to be disrupted if the scattered items have stressful associations, like papers for a tough work project.
If possible, protect your bedroom’s zen zone by keeping anxiety-inducing activities outside its doors.Not feasible? At least store your stuff before bed in tidy organizational containers. This will create physical space between you and the work. Similarly, attractive catch-all bins can help you cut down on other sources of clutter (like clothes that didn’t quite make it back onto their hangers) that could also be making you subconsciously tense.
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