Three Simple Bedroom Changes To Make In 2021

modern bedroom with cool lamp on top of nightstand

There are three simple changes you can make to your sleep environment for sleeping better in 2021 and beyond.

Why Your Sleep Environment Matters

Pandemic aside, I see year after year people making mistakes when it comes to their sleep. And while many focus on ways to improve sleep like studying the relationship between exercise and sleep, or cutting back on caffeine, they often miss one key component: their sleep environment.

In fact, research has consistently shown that your sleep environment, including light, temperature and sound, can play a key role in how much you sleep, and how restorative that sleep is.

Even if you’re following your chronotype for an optimal sleep schedule, the truth is a poor sleep environment can take away any advantages.

Three Easy Bedroom Upgrades For Better Sleep

Let’s take a look at three easy steps you can take to upgrade your bedroom this new year for better sleep, better health–these are all small changes you can make in a few minutes that will make a big difference.

Lighting

Lighting has a dramatic effect on the quality of your sleep. You’ll especially want to be wary of blue light. Blue light suppresses melatonin production for twice as long as other light wavelengths, and also alters your circadian rhythm. Meanwhile, even street lighting can make it harder to fall and stay asleep.

Action Plan

Replace any bright lights with low watt, non halogen lights. Instead of bold colors, consider repainting your walls soft and calming hues, light pastels. Invest in blackout curtains and set a timer on your TV so it turns off if you have a TV habit. If you can’t resist looking at your smart phone in your bedroom, at least wear blue light blocking glasses two hours before bed.

Noise

You don’t need me to tell you that noise can disrupt your sleep–whether that’s your dog howling, your partner talking in their sleep, or noisy neighbors. That’s why it’s so important to make sure that your bedroom is a quiet space. But it turns out that some sounds can help you sleep better, too.

Several studies show that listening to music before bed can improve sleep quality in all ages and overall sleep efficiency (the time you spend sleeping compared with the time you spend in bed overall). Pre-bedtime music can help you fall asleep more quickly too and even reduce anxiety. My favorite nighttime tool for noisy environments or when I just want to listen to calming sounds are Bose Sleep Buds II. I’m a Bose partner because I believe in these so much.

Action Plan

Experiment to see what works for you. Opt for calming music an hour before bed. In your bedroom, reduce sound as much as possible. Sometimes it’s helpful to use a fan for white noise. I recommend the Dep Slepwear integrated hoodie, which pairs with breathable fabric and a comfortable sleep mask to muffle light and block out sound.

Temperature

Thermoregulation is our body’s way of maintaining our core body temperature, which naturally rises and falls. The 24 hour cycle of rising and falling body temperature is directly related to our sleep and wake cycle. A drop in body temperature, in other words, signals when it’s time for us to sleep.

Too hot of a bedroom can lead to excessive sweating, nighttime awakenings, and overall disruption in restorative sleep–and even wearing the wrong sleepwear can add to the problem.

Action Plan

Turn your thermostat down. 65 to 67 degrees is ideal, though you may have to see what worlds best for you. Use a fan if you need to, and avoid nighttime sweating by opting for moisture-wicking pajamas. Or to maintain a consistent sleep temperature year round, consider a Chilipad, this thermoregulation product goes on your bed and allows you to control the temperature of your bed for the perfect night of sleep.

If you do find yourself still sweating, it may be time for a check up. Nighttime sweating can be caused by menopause; other hormonal changes, anxiety, or even a sleep disorder like sleep apnea.

Bonus Tip

I’ll leave you on one last bonus tip to help you sleep better in the new year: check your mattress. If your mattress is sagging, making your allergies worse, or you’re having chronic back pain after sleeping, it may be time to shop for a new one. Check out my picks for 13 Best Mattress Brands.

Here’s to better sleep in 2021!

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Michael Breus, Ph.D - The Sleep Doctor is a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine and one of only 168 psychologists to pass the Sleep Medical Specialty Board without going to medical school. Dr. Breus is a sought after lecturer and his knowledge is shared daily in major national media worldwide including Today, Dr. Oz, Oprah, and for fourteen years as the sleep expert on WebMD. Dr. Breus is the bestselling author of The Power of When, The Sleep Doctor’s Diet Plan and Good Night!

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