Turn Your Bedroom into a Sleep Sanctuary

Buying a new mattress is a great time to assess the state of your entire bedroom. Has it become a dumping ground for half-finished projects? Does it function more like a second living room—a place to watch TV, while texting and finishing that spreadsheet that’s due in the morning? Does streetlight stream in through the windows, keeping you up every night?

Your favorite mattress retailer can help you choose the best mattress, pillows, bed linens and other sleep products for your bedroom, but there are a number of steps you can take on your own to make your bedroom a peaceful place.

 “Many of these tips sound really obvious and easy, but that doesn’t mean they don’t work,” says Lissa Coffey, an author, lifestyle and relationship expert, and spokeswoman for the Better Sleep Council, the consumer-education arm of the International Sleep Products Association. “That’s actually the great thing: You can make some minor changes to your bedroom and your habits, and you’ll see a real difference in how well you sleep and how you function the next day.”

Registered nurse Terry Cralle agrees.

“It’s under our control to have a bedroom that’s conducive to sleep,” says Cralle, a certified clinical sleep educator and health and wellness spokeswoman for the BSC. “I once gave a talk on sleep. While explaining her trouble, a woman in the audience mentioned that her son’s boa constrictor slept in the room with her. Who’s going to sleep well with a boa constrictor in the room? Once people make some simple changes in the bedroom, they have an ‘ah-ha’ moment—and sleep better.”

Start with this fundamental edict in mind: If you want to get the best, most restorative sleep, reserve your bedroom for sleep and sex. Other tips:

Keep Clutter Out of the Bedroom

Because they aren’t seen by guests and because we spend a good deal of time in them, bedrooms can become clutter magnets. But climbing over piles of unpaid bills and unfolded laundry is not conducive to sleep. If you’re pressed for time, spend less effort tidying up the living room and more time organizing the bedroom. Start every day by making your bed so that it’s clean and inviting at bedtime. “It’s partly why people sleep well in hotels. The room is so nice and clean,” Cralle says. “People love the peace and quiet.”

Declare the Bedroom a Tech-Free Zone

In our increasingly connected world, this idea is hard for many people to embrace. But sleep experts are adamant that you’ll sleep better if you keep smartphones, tablets, laptops and televisions out of the bedroom. Technology is troublesome for two reasons: First, it tempts us to do just one more thing (send another email, post another photo to Facebook) and, second, the lighting in electronics triggers hemicals in the brain that promote wakefulness. If you can’t maintain a moratorium on computers and phones, turn the devices off at least an hour before bedtime and store them in another room. If you insist on having a TV in the bedroom, make use of the timer to turn it off after 30 or 60 minutes so that the noise and light don’t disrupt your sleep throughout the night.

Use Soothing Colors on Walls, Flooring, and Bedding

Your bedroom décor should trigger thoughts of rest and relaxation. Take a cue from hotel rooms and spas, which favor neutral tones and subtle patterns over bright colors and busy designs. “There have been some studies that show white, in particular, is very conducive to sleep,” Cralle says.

Never Use Your Bedroom as a Home Office

It’s hard enough to try to forget everything you need to accomplish the next day at work when you head to bed each night. If your bedroom actually houses your home office, it can be virtually impossible. Sleep experts say it’s critical to keep work out of the bedroom. Move your office to another room.

Help Children Develop Good Habits

Just as your bedroom shouldn’t be cluttered with work and unfinished projects, a child’s room shouldn’t be a jumble of toys and homework. If your home doesn’t have space for a separate playroom for the kids, make sure their toys fit in a bedroom closet or a set of organizing bins. “You can even make a bedtime ritual of cleaning up the bedroom,” Coffey says. “You can say, ‘You’re going to sleep, so let’s put our toys to sleep. Let’s put our stuffed animals to bed.’ ”

Keep the Bedroom Cool

Though preferences vary, most people sleep best in a cool room, around 65 to 68 degrees. A ceiling fan can help keep the room comfortable and has the added benefit of masking outside noise.

Dim the Lights

“Start dimming the lights about an hour before bedtime. If you make the bedroom as dark as possible, you’ll go to sleep faster and you’ll stay asleep longer,” Cralle says. There’s a physiological reason for this: The body doesn’t produce melatonin, a necessary sleep hormone, in bright light. If streetlight is a problem, invest in black-out curtains or shades.

We'd love to talk with you about any Mattress questions you may have.  Feel free to call us or have us call you back within 4 business hours or less.

You may sleep on our products, but we stand behind them!  Learn about our warranty.

Come in and see us at anyone of our many Utah locations.