Helpful Tips for a Restful Bedroom Environment
- Keep your bedroom nice and dark by closing blinds/curtains and turning off lights. A smart phone lighting up at night can also disrupt sleep.
- Keep your bedroom quiet. If you live in an environment where this isn’t possible (e.g. an urban apartment), consider a white noise/sleep sound generator designed to help you rest.
- Some experts suggest making your bedroom a place only for sleep. This means moving the TV, desk, gym equipment, etc. to another part of your home.
- Clutter is also said to adversely affect sleep. Keeping a bedroom tidy and picked up can translate into peaceful feelings.
- Color is also said to have an effect on sleep too. Some suggest painting a bedroom blue, green, or yellow.
- Keeping your home clean also helps with sleep. In addition to regular scrubbing and vacuuming, routine replacement of air filters is important. Some also recommend using an air purifier.
- Maintain consistent and comfortable temperature and humidity levels in your bedroom throughout the year.
Maintain Bedroom Conditions that are Conducive to Sleep
Studies have shown that temperature and humidity levels outside a certain range can make it difficult for people to sleep. Too low of a humidity can affect discomfort by drying-out nasal passages and causing cracked, itchy skin. Too high of a humidity can compromise an environment with mold and allergens. In addition, temperatures that fall outside the range of “room temperature” can lead to sleep difficulty. Rapid changes in conditions are also said to potentially aggravate sleep.
The EPA recommends keeping relative humidity between 30% and 60%. Many sleep experts will suggest keeping it as close to 50% if possible. Sleep experts also suggest 65°F as an ideal temperature, with some suggesting temperatures as low as 60°F for athletes. You know your body and preferences better than anybody, so a good strategy would be to start at 65°F and 50% RH and make adjustments as needed. In addition to monitoring conditions with a temperature and humidity meter, you can adjust ambient air using tools like humidifiers, dehumidifiers, as well as your home’s heating and cooling system. This will enable you to maintain consistent sleep conditions throughout the year.