Whether you have a child, teenager, or both, it’s important for their growth and development to get a good night’s sleep. Sometimes, though, it can be difficult to get them to turn off video games or Netflix and go to bed. However, if you design their bedroom to be sleep-friendly, your kids won’t kick and scream when it’s their bedtime. Keep reading to learn how to improve your child’s bedroom environment for restful sleep.
Limit Noise and Distractions Outside the Bedroom
Noises and distractions outside the bedroom can affect your child’s slumber. According to the Sleep Foundation, environmental noise may increase stage 1 sleep and decrease slow-wave and REM sleep. Additionally, a study from the National Library of Medicine suggests nighttime noises may boost adrenaline and cortisol levels, as well as blood pressure and heart rate. The combination of all these factors can make it difficult to fall and stay asleep.
Some external noises and distractions — e.g., airplanes and traffic — are out of your control. However, you can do things to help your kids sleep better. Consider some of these ideas to foster a good sleep environment for your children:
White Noise — Products like white noise machines and fans provide soothing sounds that can drown out external noises and help lull your kids to sleep.
Earplugs — Earplugs are an inexpensive option that can help block out distracting noises. To get the most out of your earplugs, look for ones with a noise reduction rating (NRR) of at least 30 dB.
Take the Phone Away — Alerts and notifications can wake up your child in the middle of the night. It’s best to keep their phone out of the bedroom to ensure a good night’s sleep.
Talk with Your Neighbors — If you live in an apartment and have noisy neighbors, it’s a good idea to reach out to them or management to see if there’s any way to reduce their nighttime noises.
Light is another factor that can hinder your child’s sleep because light is the strongest cue for your circadian rhythm — your body’s internal clock that helps regulate sleep. To set up your child’s bedroom environment for good sleep, you want to ensure the room is as dark as possible.
Blackout shades or curtains are one of the best ways to block out external lights, from street lamps to sunlight. Depending on the material quality, blackout curtains can also help absorb outside noises, as well.
Eye masks are another option that helps block out light. Our MIDNIGHT LABEL Cooling Sleep Mask is designed to help your child or teenager reach REM sleep faster and stay asleep longer without light disruptions. Our cooling sleep mask is moisture-wicking, skin-friendly, and Ridiculously Soft® thanks to the combination of our SLEEP•TECH® technology and The Triple Chill Effect™ engineered by brrr°.
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It’s also important to ensure there are no screens like TVs or phones in your child’s bedroom. The blue light emitting from these screens suppresses the production of melatonin, the hormone that helps you fall asleep. If your child uses their phone as an alarm, switch it for a real one so they're not tempted to stay up and play with their phone.
You may not think about it, but colors can play a big part in how well your child sleeps. Decor elements such as the walls, furniture, bedding, and curtains can all help make your child’s bedroom an ideal sleep environment. According to Healthline, muted, warm hues are the best bedroom colors for encouraging relaxation. Blue, in particular, is often considered the best color for bedrooms. A 2018 study published in Frontiers in Psychology suggests that blue tones tend to have more tranquil effects on the brain than other colors.
Blue, though, isn’t the only one that may evoke relaxation. Green is a popular choice for bedrooms due to its association with nature, which can bring calmness to people’s minds. Other earthy tones like beige or brown may be conducive to good sleep, as well. Yellow is another color that’s worth considering. While it’s not sleep-inducing color, yellow provides a cheery, optimistic ambiance that makes it easier for your kid to wake up in the morning.
If you can paint your walls, make sure you choose a matte or flat finish. A glossy paint finish can reflect light, which may stimulate your child’s brain and make it harder for them to fall asleep.
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Your children’s bedroom temperature should be comfortable and cool. According to Healthline, the optimal temperature for sleep is between 60 to 67 degrees Fahrenheit. While this may seem fairly cool for some people, this temperature range allows your body to maintain its natural core temperature throughout the night. After all, a study published in the Journal of Physiological Anthropology suggests excess heat can make it difficult to fall and stay asleep.
If you don't have a thermostat that precisely dials in the temperature or want to save on energy, there are other ways to help keep your child cool at night. A fan can help circulate the air and provide white noise for your sleepy child or teen. A warm bath or shower may also help cool your child down before hitting the hay. When your child steps out of the shower or bathtub, their body temperature will drop as they adapt to the cooler environment, which may help set them up for a cooler night’s sleep.
Mattress and Bedding
The mattress is the heartbeat of the bedroom. You spend a third of your life sleeping on it, so it’s worth investing in a comfortable, high-quality mattress for your child. SHEEX® offers two cooling mattresses that’ll give your child a more restful and restorative night’s sleep. SHEEX Performance Max Graphite Cooling Mattress provides a firm yet responsive feel, while SHEEX Performance Max Quantum-Hybrid Cooling Mattress boasts a medium-firm feel. Add on a breathable duvet cover to avoid kids getting too warm in the night.
When it comes to bedding, SHEEX® Original Performance Sheets makes a perfect addition to your kid’s bedroom. Engineered with Sleep•Tech® Technology, our breathable sheets are guaranteed to help your child sleep cooler and more deeply. Plus, our bedding is Ridiculously Soft®, allowing your kid to fall asleep faster and get the slumber they need to take on the next day.
Keep in mind these ideas as you’re designing a great sleep environment for your child or teenager. Our breathable performance sheets come in various colors and sizes to match your child’s bedroom. Shop for a twin-size sheet set today!