How to Make Your Bedroom a Healthy Sleep Sanctuary

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Our lives are getting busier and busier and that often affects not just the amount of time we set aside for rest but the quality of it, too. And that’s really bad news. Chronic sleep loss can lead to weight gain, high blood pressure, a decrease in cognitive function and immune system strength, and skincare issues (it’s called beauty sleep for a reason). That’s why it’s extremely important for adults to get between seven and nine hours of sleep, according to the National Sleep Foundation. That means making sure nothing in your bedroom interferes with your circadian rhythm.

First of all, invest in blackout shades or curtains. They don’t just give you privacy but they also block out any light, whether natural or from street lamps. Some shades even have noise-insulating qualities so they can reduce environmental noise, too.

Second, paint your bedroom walls in neutral colors and avoid anything too bright. The point is to create a calming space that predisposes you to relax and ultimately fall asleep.

Third, set your thermostat between 60 and 67 degrees Fahrenheit. This is important because your body’s temperature decreases when you doze off so in order to fall asleep you need to keep your bedroom cool.

Now, keep reading to find out what else you can do turn your bedroom into sleep heaven and sleep better at night.

Sound Machine

Loud and sudden sounds can be detrimental to your sleep. White noise, on the other hand, provides a consistent acoustic backdrop and can have a soothing effect that improves your rest time. White noise machines block out environmental noises such as street traffic and can prevent you from frequently waking up especially if you are a light sleeper or have just fallen asleep and are in the early stages of it. The Sound of Sleep SE machine not only has over 60 sound environments but it also uses naturally recorded sounds that never loop. The machine also features the company’s proprietary Adaptive Sound technology, which constantly monitors the noise levels in your room and automatically adjusts the volume to block out disturbing noises. The machine also has USB charging ports and a headphone jack.

To buy: $92,

Scent Diffuser Lavender

Always keep your sheets smelling fresh and add a scent diffuser like this one to your bedroom. Scents like lavender, vanilla, and jasmine can have a soothing effect and help you fall asleep faster. According to the National Sleep Foundation, “lavender has been shown to decrease heart rate and blood pressure, potentially putting you in a more relaxed state.”

Apotheke’s Hinoki Lavender diffuser blends the sweet smell of lavender essential oil and the smoky fragrance of Japanese Hinoki cypress. Notes of lotus flower and sandalwood round out the earthy scent. Adjust the intensity of the scent by subtracting reeds from the diffuser.

To buy: $48,

Bear Hybrid Mattress

A good mattress will be one of your most valuable investments when it comes to getting some quality z’s. Athletes love sleeping on Bear Mattresses because they feature a Celliant fiber top layer that, the company says “harnesses your body's natural energy to promote recovery and overall well-being.” The mattress also features cooling gel foam and performance foam that better regulates temperature and promotes airflow to deliver a cooler environment for your body. And of course, the mattress provides superior support and pressure relief even at its edges.

To buy: $1,390,

Sferra Giza 45 Medallion Collection

Italian home textiles company Sferra has been supplying some of the best hotels in the world (the Carlyle in New York City, Viceroy L’Ermitage Beverly Hills, both American Express Fine Hotels & Resorts properties, plus Blackberry Farm and many Rosewood properties) with its luxury bed linens made from the finest Egyptian cotton. Transform your bedroom into a five-star retreat with their Italian-made elegant Giza 45 Medallion collection made from satiny-smooth cotton grown in the valley of the Nile. The fabric feels incredibly soft and cool to the touch that it will make you feel like you’re sleeping in the clouds.

To buy: from $345,

Lighting Science Group Good Night Sleep Enhancing LED Bulb

You already know that in order to catch your z’s you have to minimize the exposure to blue light at night (so no TV, phone, or tablet). This is because blue light prevents your body from producing melatonin, the hormone that regulates your sleep cycle. But that doesn’t mean that any other light will have the opposite effect. Research shows that only natural red light can decrease headaches and help you fall asleep more easily. So if you have a bedside table lamp, you better switch its light bulb with this LED one that was initially developed for NASA astronauts on the International Space Station. The warm light it emits won’t mess up with your circadian clock thanks to its low color temperature so you will be able to fall asleep when you’re ready.

To buy: $20,