Creating a Sleep-Inducing Bedroom

An essential tip to help fall asleep quickly and easily is to make your bedroom a place of comfort and relaxation. Though this might seem obvious, it’s often overlooked, contributing to difficulties getting to sleep and sleeping through the night.

In designing your sleep environment, focus maximizing comfort and minimizing distractions, including with these tips:

• Use a High-Performance Mattress and Pillow: A quality mattress is vital to making sure that you are comfortable enough to relax. It also ensures, along with your pillow, that your spine gets proper support to avoid aches and pains.
• Choose Quality Bedding: Your sheets and blankets play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.
• Avoid Light Disruption: Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains over your windows or a sleep mask for over your eyes can block light and prevent it from interfering with your rest.
• Cultivate Peace and Quiet: Keeping noise to a minimum is an important part of building a sleep-positive bedroom. If you can’t eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop abrasive sounds from bothering you when you want to sleep.
• Find an Agreeable Temperature: You don’t want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 degrees.
• Introduce Pleasant Aromas: A light scent that you find calming can help ease you into sleep. Essential oils with natural aromas, such as lavender⁵, can provide a soothing and fresh smell for your bedroom.

Written by:- Eric Suni

Medically Reviewed by

Dr. Abhinav Singh