A good night's sleep is crucial to your mental and physical wellbeing, yet many people —about 7-19% of Americans, according to the National Heart, Lung, and Blood Institute — don't get enough shuteye.
If you've tried the usual go-tos like warm milk and counting sheep and still aren't getting enough Zzzs to feel refreshed and alert in the morning, your bedroom may be the culprit. Creating a bedroom sanctuary can help.
“Our environment affects us in all aspects of our life and the same holds true for sleep," says Dr. Sanam Hafeez, NYC Neuropsychologist and Director of Comprehend The Mind.
“There are certain elements of a bedroom that make it more conducive for going to sleep and remaining asleep. Studies have shown people sleep better when their bedroom is correctly adjusted for noise levels, temperature, light and comfort," says Hafeez.
Peaceful Bedroom Ideas
When you enter your bedroom sanctuary, you should feel at peace. Here are some bedroom tips and products to help you achieve this.
Declutter Your Bedroom
Tame the clutter and turn your bedroom into a space that's used only for sleep and intimacy, so it's not associated with stress, says Hafeez.
She recommends leaving your room free of distractions by keeping things like work, exercise equipment and TVs out of the bedroom.
Choose Calming Colors for Paint and Accessories
Colors have the power to impact your mood, so choosing paint and accessories that have a calming effect are an important part of creating your sleep oasis.
Muted colors — particularly shades of blue — are believed to be the best paint colors for creating a tranquil sleep space, according to Healthline.
Take that tranquility to bed with luxurious bedding that not only adds style, but can also help you stay comfortable all night long. Sleep Number® bedding options offer everything you need to complete your peaceful color palette.
Elevate Your Sanctuary Bedroom With An Upholstered Headboard Or Bed
A quality mattress is a must, but an upholstered headboard or bed can take your comfort to another level — not to mention elevate the aesthetic of your bedroom!
Fun Fact: Headboards were created for the sole purpose of blocking cold drafts during the night. If you sleep against a cold wall that's poorly insulated, a headboard can provide additional warmth.
With several styles to choose from, you can find one in keeping with the calming vibe you're after.
Keep Your Room (And Yourself!) At A Sleep-Friendly Temperature
Being too hot or too cold can make it hard for you to sleep through the night. Research shows that the sweet spot when it comes to your bedroom temperature is between 65 and 67° F (17 and 19° C).
There are a couple ways you can keep your bedroom — and your body — at the ideal temperature for sleep.
You can adjust the thermostat and use temp-balancing bedding and pillows to help keep you at just the right temperature for restful sleep.
Soothe Your Mind with a Sleep Sound Therapy System
Sleep Number's Sleep Sound Therapy System provides the calming and peaceful ambience you need to make your bedroom feel like a peaceful retreat.
Choose from nature sounds and pink noise that harness the power of Alpha, Beta and Delta brain waves to help you rest peacefully.
Block Blue Light
The blue light emitted from TV, computer, and other device screens can impair your body's melatonin production and disrupt your sleep cycle. This is why research shows that avoiding screen time or wearing blue light blocking glasses for two hours before bed can help you sleep.
Sleep Number's Blue Light Blocking Glasses block the screens' blue light to help promote quality sleep. So, if you can't resist a little bedtime Insta scrolling or share your room with a partner who likes to fall asleep with the TV on, these glasses are a must.
Relaxation Bedroom Ideas
Along with creating a peaceful space, you can incorporate relaxation-inducing items that will make it easier for you to unwind and get a restful night's sleep.
Here are some ideas to get you started:
Sleep Tight With A Weighted Blanket
Research shows that the calming effect of the deep pressure stimulation from a weighted blanket increases relaxation, relieves stress and helps you fall asleep and stay asleep. In short: A weighted blanket improves sleep quality overall.
The Sleep Number® True Temp™ weighted blanket with its quilted outer cover also continuously regulates your temperature while you sleep; attracting and removing moisture to prevent overheating.
Enjoy Your Bedroom Sanctuary
Creating your perfect bedroom sanctuary is as simple as clearing out the clutter and bringing a few key pieces that foster calm and comfort — and of course, sleep.
Like diet and exercise, quality sleep is essential for optimal wellbeing and performance. Because everyone's sleep needs are different, Sleep Number® smart beds sense your movements and automatically adjust firmness, comfort and support to keep you both sleeping comfortably. Find your Sleep Number® setting for your best possible night's sleep.