Bedroom Upgrades that Can Actually Improve Your Sleep

Your bedroom sets the foundation of good health by nurturing deep, restorative sleep. Yet, many people undermine the impact of their bedroom environment on the quality of slumber. 

Insomnia may not always stem from health issues; the root can lie in your sleeping space. For example, you may struggle to sleep if your bed has bed bugs. The solution is as simple as calling an exterminator for bed bugs. Most people fail to realize that a few upgrades in the bedroom can solve the sleep problem for them. 

From the way you arrange your furniture to the textures on your bed and the kind of lighting you use, every small detail makes a difference. In this article, we will share a few helpful ways to tackle common sleep disruptors and transform your bedroom into an ideal sleep retreat. 

Minimize Clutter

A cluttered bedroom is more than a messy space that makes you uncomfortable. According to WebMD, clutter can affect your health in many ways. People with a hoarding disorder are more prone to insomnia. Stress, weight gain, isolation, and lack of focus are other issues associated with clutter in your home.

Decluttering your bedroom regularly is a simple way to overcome these health challenges. An organized space encourages calm and signals to your brain that it's time to unwind. Set aside a few minutes each evening to tuck away laundry or stray items, making tidiness a natural part of your sleep ritual.

Also, declutter surfaces and the floor area by eliminating extra stuff from your bedroom. Limit visible objects to essentials. Also, invest in smart storage solutions such as storage bins under your bed, wall shelving, or dual-purpose furniture pieces. 

Invest in a Comfortable (and Clean) Mattress

Your mattress determines the quality of sleep you get. Choose an option that works for your sleep style. For example, side sleepers get good sleep on softer surfaces, while back and stomach sleepers are comfortable with firmer support. Most mattresses last 7–10 years, so consider timely replacement.

A good-quality mattress is a wise investment, but only if you keep it clean and healthy. Bed bugs are a significant problem for American homeowners. Fox Weather notes that Chicago is the most bed-bug-infested city in the country. New York, Philadelphia, Cleveland, LA, and Detroit feature next on the list. 

Wherever you live in the US, keeping a close eye on bed bugs is a good idea. ZeroBugs recommends letting professionals handle the extermination part to ensure that you get rid of these pests for good. Cleaning: Wash your sheets weekly and vacuum your mattress surface regularly.

Hang Blackout Curtains

The Sleep Foundation highlights the link between light and sleep. Light is one of the biggest cues for your body’s sleep-wake cycle (circadian rhythm). Additionally, it influences the production of melatonin, the hormone that regulates sleep. Too much light in your bedroom after dark can be a problem.

Any external stray light, such as from streetlights, passing cars, or dawn, can interfere with deep sleep. Complete darkness at night and early morning is the best solution. Invest in blackout curtains that block nearly all outside light and foster a dark, restful environment in your bedroom.

The benefits of blackout curtains extend beyond optimizing light. Many blackout curtain materials also have insulation benefits. This helps maintain a consistent bedroom temperature. This is also an important factor for sleep.

Create a Calming Atmosphere

Creating a calming ambiance in your bedroom should be next on your upgrade checklist. The good thing is that you don’t have to hire a designer or spend a fortune to redefine your sleeping space.

The Spruce has a list of designer-recommended ideas to create a relaxing bedroom. Start with a soothing color palette, with options such as muted, soft shades. The best ones are powder blue, sage, or light grey, as they have been shown to promote calm. Set up flowers, scented candles, or an essential oil diffuser to promote sleep.

Switch to dim, warm-toned bulbs and use lamps or string lights rather than overhead lighting in the hours before bed. Adding natural elements such as plants, natural wood, or subtle nature art is a good idea as they can foster tranquility. Remember to maintain a comfortable temperature that makes it easy to sleep.

FAQs

What is the feng shui rule for bedrooms? 

Feng shui emphasizes balance and positive energy in a space. You can implement a few feng shui rules to optimize your bedroom. The bed should be positioned against a solid wall, with a clear view of the door. Avoid mirrors facing the bed, as they’re believed to disrupt energy. Also, keep electronics and work materials out of the bedroom to maintain restful energy.

What are the signs of bed bugs in your bed?

While you may spot live bugs in your bed, there is a chance that they may escape your eye. Bed bugs are usually most active at night and hide in cracks during the day. You can watch out for red flags like small, rust-colored stains on sheets or mattress seams and dark excrement spots or shed skins. You may also have red, itchy bite marks on your skin, often in a line or cluster.

Can the bedroom ambiance affect your sleep?

Yes, your bedroom’s ambiance plays a key role in sleep quality. Elements such as color schemes, lighting, noise, clutter, scents, and temperature can impact your ability to relax and fall asleep. Try to create a calm, dark, cool, and quiet environment in your bedroom to ensure healthy sleep rhythms.

Making small, strategic upgrades to your bedroom can yield a big payoff in terms of sound sleep and good health. All you need to do is create a thoughtfully organized, sensory-friendly space. You will love its look and feel, and the rewards it offers make it even more valuable.