Getting a good night’s sleep is important, obviously, but sometimes your bedroom is secretly sabotaging your rest. If quality sleep is always dodging you, here are some things to banish from your bedroom so that you can actually get some decent shut-eye.
1. Your Phone and Other Tech
The blue light from screens messes with your sleep hormones, and those late-night social media scrolls are a recipe for insomnia. Set tech curfew at least an hour before bed, and consider leaving your phone charging in another room. Ideally, your bedroom should be a tech-free zone to encourage your brain to fully relax and prepare for sleep.
2. Lots of Mess
iStock/Liudmila Chernetska
Clutter stresses you out, even if you don’t realize it. A tidy bedroom instantly makes your mind feel calmer and ready for rest. Make it a habit to put clothes away and clear away bedside junk before hitting the pillow. A quick five-minute tidy-up before bed can work wonders for your peace of mind.
3. Bright Lights
Your bedroom should be a cozy cave, not a brightly lit showroom. Opt for soft, warm lighting instead of harsh overheads, and use blackout curtains if your room gets any outside light. Darkness signals to your brain that it’s time to sleep. Consider installing a dimmer switch for more control over your bedroom ambiance.
4. An Uncomfortable Mattress
If you wake up with aches, it’s time for an upgrade! A good mattress is the foundation of good sleep. Don’t skimp on this – invest in quality ZZZs. Take time to research mattresses and test a few out before committing – it’ll pay off with better sleep for years to come.
5. Wrong Temperature
Too hot or too cold, and you’ll find yourself tossing and turning. Aim for a bedroom temperature between 60-67 degrees Fahrenheit for the sleep sweet spot. If you tend to run hot or cold, adjust your blankets or consider a cooling/heating mattress topper.
6. Noise
Whether it’s noisy neighbors or your partner’s snoring, it’s ruining your sleep. Earplugs or a white noise machine can work wonders for blocking out those pesky sounds. If the source of the noise is something you can control (like a dripping faucet), try to fix the issue for a calmer sleep environment overall.
7. Work Stuff
Your bedroom should be a work-free zone! Seeing work items constantly reminds you of stress, and blurring the lines between work and rest can make it difficult to switch off. Designate a separate workspace in your home, even if it’s just a small corner.
8. The TV
Falling asleep with the TV on isn’t relaxing – it’s disruptive. Plus, the light and noise affect your sleep quality. Switch the TV off and read a book or listen to some calming music for a more restful wind-down before bed. Create a relaxing pre-sleep routine that signals to your brain it’s time to unwind.
9. Caffeine or Alcohol Too Close to Bedtime
That evening coffee might feel relaxing, but it’ll keep you wired. Avoid caffeine in the hours before bedtime. And while alcohol might make you sleepy initially, it messes up your sleep cycles later. Ditch the nightcap and try a cup of chamomile tea instead.
10. Big Meals Before Bed
Eating a huge dinner right before bed makes sleep uncomfortable and can give you indigestion. Keep your last meal light and give yourself time to digest properly before turning in. Opt for a smaller, nutrient-rich dinner to avoid feeling overly full or experiencing heartburn that can disrupt sleep.
11. Too Many Pillows
Sure, they look nice, but piling on too many pillows can mess with your neck alignment and cause pain. Pick one good, supportive pillow for the best spinal position while you sleep. Consider orthopedic pillows designed specifically to support your head and neck.
12. Pets in the Bed
We love our furry friends, but they can disrupt our sleep with their fidgeting and snoring! Give your pets their own cozy bed close by if you find they’re affecting your rest. As much as we adore them, sometimes a good night’s sleep requires a separate sleeping arrangement for your pets.
13. Intense Exercise Right Before Bed
While regular exercise is fantastic for good sleep, doing it too late can get your heart pumping and actually make it harder to fall asleep. Get your workouts done earlier in the day for deeper, more restful sleep at night. Leave at least a few hours between your exercise sessions and bedtime to allow your body to fully calm down.
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