Everyone who has a hard time falling asleep knows the importance of designing and optimizing the room for sleep.
Here are our 5 best tips on how to prepare the bedroom for a good night of shut-eye!
#1 – Choose a good mattress and pillow
You need to lay comfortable in order to fall to sleep.
A good mattress is a must, and there are different opinions here on what matters. Americans often prefer soft mattresses while Europeans prefer harder mattresses.
Memory foam is a good idea, as it will adapt to your body, and “learn” your preferred sleeping positions.
What you like is entirely up to you.
You need to test out different mattresses and pillows and test for yourself what makes you more comfortable.
#2 Dim the lights
You need to be able to black out the windows completely.
There are lots of great solutions available on the markets when it comes to blinds and black-out blinds, and you can even get motorized solutions like these cool blinds from the Danish retailer Living Art:
#3 Reduce background noise (or create it!)
You may want to try out ear plugs if you cannot make the room fully silent.
There are also lots of sound soothers on the markets, that will mimic the sounds from everything from the rainforest and birds to city noise and machines.
Sometimes it’s the absence of sounds that makes it hard to fall to sleep. If you are used to sleeping in the city, and you suddenly find yourself in a 100% quiet environment, it can be hard to let do.
You can check out sound soothers here at amazon.
#4 Guided meditation
There are tons of good meditations on Youtube, that you can try out for free.
Like this one:
The important thing here is to find a voice that calms you down, and one that lets you focus on what is being said instead of paying too much attentions to accents etc.
#5 Find the right temperature
A cold room has a calming effect on most people.
Even in the winter time, it can be a good idea to open a window, but you might want to put on a beanie and a scarf so you won’t catch a cold.
#5 If it doesn’t work…
If you still cannot fall asleep, you can try one of these tips:
- Take a walk
- Listen to classical music
- Take a hot bath
- Write down what bugs you
- Get up and walk around for 5 minutes