Creating The Perfect Bedroom For Deep, Uninterrupted Sleep

Many of us wish that we had the perfect bedroom for uninterrupted sleep. We want to feel refreshed in the morning every day that we wake up, but of course achieving this dream is more challenging than many people realise. Bedrooms are sometimes not the optimal environments for getting rest. So what can you do to create the perfect bedroom? For deep sleep, here’s our advice. 

Make it as dark as possible

You want to start by making the bedroom as dark as possible. Implementing blackout curtains that can reduce incoming light by 100% increases the likelihood that you will get good sleep. When it is genuinely dark at night, it programs your circadian rhythm to fall asleep and get the rest you need. You might also want to add a red light to the room. These lights do not tell your body to be alert and instead give you enough light to see what you are doing while also programming you for proper rest. 

Minimise noise

It should go without saying that you also want to minimise noise in your bedroom. The best way to do this is with double-glazed or triple-glazed windows and proper wall insulation. You can also use expert phone padding if you have a serious noise issue in your building. If none of those options are available and you can still hear other people or street noise, then invest in a white noise machine. These block out intrusive noises and replace them with something calming and soothing. 

Lower the temperature

Another thing you’ll want to do is lower the temperature in your bedroom. If you can get it between 60 and 67 degrees Fahrenheit (15 to 19 degrees Celsius), then it’s the optimal temperature to initiate and maintain sleep. The body does best at this temperature because it needs to cool down at night in order to rest properly. 

If you live in a hot climate, then use ducted air conditioning to bring temperatures down at night. If you try to sleep in temperatures above 70°F (20°C), then it can decrease the quality of your sleep. 

Declutter and create a calm space

Another interesting piece of advice is to declutter your bedroom to create a calm space. While you might not feel it immediately, a messy bedroom can create a sense of chaos in your unconscious, making it more difficult for you to get the rest you need. When you remove noise from the environment, then it programs your body for sleep. It doesn’t matter if you have clutter in the rest of your home; what matters most is the visual cues in your bedroom. Even if the light is on, it can still be difficult to get to sleep if you know that you’re surrounded by junk. 

Control lighting, and electronics

Finally, make sure you control your lighting and electronics. Harsh overhead lights or blue screens can keep you up for longer and prevent your brain from releasing the melatonin it needs to relax and unwind. Don’t allow TVs or phones in the room.