Instead of sleeping, you might spend your nights tossing and turning, getting up to use the bathroom, or going to get a drink of water. Of course, all you want is to get a good night’s sleep, but for many people, that just doesn’t seem to be happening. However, a few upgrades to your bedroom can change that. The right upgrades can help you get better sleep all night long every night.
The wrong pillow can cause pain and stiffness and can keep you awake because it’s just not comfortable. Simply finding the right pillow can be enough to get a full night of shuteye with ease.
You might have to try a few options. Soft or firm, feather or foam, thick or thin—there are lots of choices you can make to get the best pillow for you. The main thing to remember is that your pillow should keep your head, neck, and spine in neutral alignment and support the spine’s natural curvature in your typical sleeping position. Remember to replace pillows every one to three years, depending on the material they’re made of.
Mattresses should be replaced about every 7-10 years. Otherwise, as they begin to break down, you’ll start waking more often in the night, and you’ll likely wake up with aches and pains in the morning. Purchasing a new, quality mattress can completely change your sleep game.
Queen mattresses are ideal for most people. They’re big enough for singles or for couples who like plenty of room to spread out. Queen mattresses also work well for taller or larger people. But they’re also small enough to fit most rooms easily and are less expensive than a king-size mattress.
You’ve likely heard that you shouldn’t watch TV or use other screens before bed because their light can inhibit sleep. But the lights you use in your bedroom can have the same negative impact. LED lights, though energy efficient, tend to produce more of the blue light you’re trying to avoid in screens.
Installing dim or red lights in your bedroom can make it easier to fall asleep at night. And in case you wake up during the night to use the bathroom, try installing a dim night light instead of turning on overhead lights so you can remain sleepy instead of waking up fully.
The light-colored curtains or bamboo shades might look really pretty, but if they’re not blocking light, they’re interfering with your sleep. You don’t have to get rid of your favorite window coverings, though. Instead, you can upgrade them with a privacy liner or blackout lining. This will eliminate the light coming in while keeping the aesthetic you prefer. If you do want to swap out your window coverings completely, consider cellular shades, which can also help insulate your home in addition to blocking out light.
Improving your sleep doesn’t have to mean completely overhauling your sleep routine, moving, or getting a doctor’s checkup. It can be as simple as making a few upgrades to your bedroom. In as little as a few days, you can revamp your bedroom to make it a sleep-friendly oasis that you can’t wait to enjoy.