If you’ve ever found yourself tossing and turning, waking up in the middle of the night, or having trouble getting to sleep, you’re not alone. Insomnia and sleep deprivation are major issues in the United States.
According to the Centers for Disease Control (CDC), 70 million Americans (around 20% of the population) routinely don’t get enough quality sleep. The results of a Gallup poll were even worse—just 42% of those surveyed said they’re getting the sleep they need.
This is bad news since insomnia is linked to a range of problems, from obesity and diabetes to heart attack and stroke. The good news is there are things you can do to improve your situation if you’re one of the millions of Americans who struggle to get enough quality sleep. It starts with a good bedroom environment.
Ahead, we’ll explore practical steps you can take to make your bedroom a sleep sanctuary, from masking outdoor noise to choosing high-quality bedding. Ready to start getting the restorative sleep you deserve? Read on.
Minimize digital distractions.
Digital distractions are a major cause of sleep disruptions. According to survey data from the American Academy of Sleep Medicine, 9 in 10 people said they’ve lost sleep from staying up past their bedtime to binge-watch a TV show. And more than 8 in 10 people (87%) keep their smartphone in the bedroom, often within arm’s reach.
Digital devices may be ever present, but they don’t belong in your sleep sanctuary. Do what you can to minimize digital distractions in the bedroom, whether that’s keeping your smartphone as far away from your bedside table as possible (or in another room) or getting rid of the TV in the bedroom altogether.
Upgrade your bedding.
If overheating is disrupting your sleep, your bedding could be to blame. Traditional cotton sheets and blankets can trap heat and moisture, making it harder for your body to cool down. If you’re waking up hot and sweaty at night, invest in performance bedding specifically designed to keep you cooler, like SHEEX®.
A layered system works best. Your mattress pad is the first layer, followed by cooling sheets, and finally a cooling comforter or duvet cover. Don’t forget a cooling pillow made just for your sleep style, whether you’re a back, stomach, or side sleeper.
Get a cooling mattress.
If you find yourself waking up in a sweat, your mattress could be another culprit. Traditional mattresses tend to trap heat, making it harder to stay cool and comfortable. Cooling mattresses are designed with technology like pocketed coils and open-cell foam to enhance airflow.
This helps minimize trapped heat that can wake you up at night. Pair your cooling mattress with performance bedding for a sleep setup that helps you stay cool and dry all night long.
Mask outdoor noise.
Whether it’s traffic, barking dogs, or the neighbor’s late-night karaoke sessions, outside noise can seriously disrupt your sleep. Luckily, there are ways to keep your bedroom peaceful and quiet. Start by adding soft furnishings like rugs, curtains, and upholstered furniture, which help absorb sound.
For more persistent noise, try a white noise machine or a sound machine with calming nature sounds like rainfall or ocean waves. These consistent, soothing sounds can drown out jarring noises and help lull you into a deeper, uninterrupted sleep. Noise-canceling earplugs are another option if you need total silence to doze off.
Control natural light.
Even a little bit of sunlight in the morning can interrupt your sleep cycle. To create a truly restful space, invest in blackout curtains that block outside light, especially if your bedroom faces the sunrise or you work night shifts and sleep during the day.
If blackout curtains aren’t possible or practical, use a silky sleep mask to block morning light and help you get those precious extra minutes of sleep. A well-designed sleep mask will gently conform to your face without putting pressure on your eyes.
Keep the room cool.
Temperature has a huge impact on sleep quality. The ideal sleep environment is between 60–65°F, according to sleep experts. If your bedroom runs hot and you don’t have an air conditioning system, try using window fans to bring in cool air from outside.
If this isn’t an option, use ceiling fans or freestanding fans. Switch to moisture-wicking bedding engineered with cooling technology—like SHEEX® performance sheets—to help regulate your body temperature and prevent overheating.
Choose a calming color palette.
Color plays a powerful role in how you feel in a space. To create a relaxing bedroom space, stick to soothing tones like soft blues, gentle greens, muted grays, or warm neutrals. These shades naturally promote a sense of calm and signal your brain that it’s time to unwind.
Avoid bold or bright colors on your walls or bedding, especially if you have trouble unwinding at night. These colors are energizing and can make it even more difficult to settle down.
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Get soothing relief from a weighted blanket.
A weighted blanket can feel like a gentle hug, and that’s exactly the idea. These blankets use evenly distributed weight to stimulate deep pressure touch, which can calm your nervous system and help reduce stress and anxiety.
Many people find that this added sense of security leads to falling asleep faster and staying asleep longer. If you’re someone who tosses and turns, this might be the bedtime solution you’ve been searching for.
Get an air purifier.
Air quality isn’t something you see, but it’s definitely something you feel. Allergens, dust, and pet dander can irritate your sinuses and lead to restless nights.
A high-quality air purifier with a HEPA filter can help keep your bedroom air clean. This makes it easier to breathe and can reduce allergy flare-ups. Bonus: it might even cut down on that mysterious morning congestion.
Clear out the clutter.
A cluttered space can lead to a cluttered mind. When your bedroom is full of distractions, like piles of clothes, stacks of paper, or too much furniture, it can create low-level stress that prevents you from truly relaxing.
Take a few minutes each day to tidy up and keep only what you need or love in your space. Leave the mess in the other room. A clean, clutter-free bedroom subtly signals to your brain that it’s safe to let go and relax.
Choose warm lighting.
Creating a cozy, calming vibe in the evening starts with smart lighting. Instead of relying on harsh overhead lights, try layering your lighting with a mix of soft ambient lamps and task lighting for reading or winding down.
Opt for bulbs that give off warm, low-blue light to avoid disrupting your natural melatonin production. This hormone signals your body that it’s time to sleep.
Build Your Sleep Sanctuary with SHEEX®
We hope you’ve found this guide helpful on how to make your bedroom a sanctuary. Start building your sleep sanctuary with SHEEX® performance sheets—the most comfortable bed sheets you’ll ever own.
Then shop our collection of mattress pads, luxury bed comforters, and pillows to create a luxuriously cool and comfortable sleep haven.
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