Sleep Experts Share How to Turn Your Bedroom Into a Sleep Sanctuary, Plus What to Avoid Before Bed

We all want to get a good night’s rest, but it’s hard to achieve that every night. However, turning your bedroom into a sleep sanctuary can help you get that much desired (and needed) peace and relaxation. Shifting the energy in your space from a day-to-night vibe is simple and you only need a few key items to sleep soundly. Woman’s World turned to the sleep experts to reveal everything you need to know about hitting the hay. Keep reading to learn how to create the perfect sleep sanctuary and what you should avoid during bedtime hours.

What is a sleep sanctuary?

A “sleep sanctuary is a tranquil bedroom environment intended to promote restful sleep,” says Jennie Stanford, MD, FAAFP, DipABOM, family physician and medical contributor for Drugwatch. “This involves many factors, like room temperature, darkness, quiet, comfortable pillows and bedding, and a separate, compartmentalized space.”

Try adjusting the temperature of your bedroom to help you sleep

Like Goldilocks’ opinions, the temperature of your bedroom must be exactly right. Typically, you want the room to be between 60 and 67 degrees. “This range helps your body naturally cool down as you fall asleep, which is important for getting deep, restful sleep,” says Dr. Shelby Harris, licensed clinical psychologist and director of sleep health at Sleepopolis. “If it’s too hot or cold, it can disturb your sleep cycles, making it harder to get to sleep and stay asleep all night.”

While it’s important to lower your body temperature at night, you also want to make sure you’re comfortable. If you must constantly remove or add blankets, your sleep cycle becomes more interrupted.

Dr. Stanford also points out that a lower body temperature helps promote melatonin release, which can also encourage deeper sleep.

Incorporate softer or warmer light in your bedroom for relaxation

When you’re getting ready for bed, try transitioning to dim, warm lights. “This signals to your body that it is time to wind down,” explains Dr. Stanford.

If you know it’s closer to the time you sleep, start dimming the lights then. When it comes to sleeping, you’ll want the room to be as dark as possible. Dr. Stanford advises using blackout curtains, shades or blinds to help limit excess light from windows and doors.

Limit electronic use during this time as well since the blue light can easily disrupt sleep.

Learn your noise preferences in your bedroom

Some people prefer total silence while others like the addition of colorful noise. Either one can help you achieve a deep, restorative sleep, it might take a little trial and error to find out what works best though.

Colored noise including white, pink or brown sounds has increased in popularity, but they do vary. “White noise is a steady sound, like a fan or a noise machine, that masks other noises that might disturb your sleep,” says Dr. Harris. She notes that pink noise is similar but gentler and has a “more balanced tone that can help you sleep deeper.” The last is brown noise which can sometimes sound like a river or a wind gust and is calming for those who like low-pitched sounds.

If you want noise to sleep with you can either use a noise machine, find an app that can stay on throughout the night or keep a soothing video playing (keep in mind the light might be disruptive). Dr. Harris also suggests using earplugs as an alternative option if you want silence instead.

Get as comfortable as possible before you go to sleep

Your mattress, pillows and the types of sheets and blankets you use all make a difference when it comes to your rest. “Use a comfortable mattress that supports your sleeping style and pick pillows and bedding made from natural fabrics like cotton or linen for comfort and to stay cool,” says Dr. Harris.

Dr. Stanford adds that you should consider your sleeping position and find pillows and a mattress that supports your neck and spinal alignment.

What to avoid before going to sleep

Your bedtime routine can also help you sleep better. “Engaging in the same sequence of activities before bed, like a warm bath, soft music, reading, self-care routines and relaxation helps your brain and body prepare for sleep,” says Dr. Stanford.

With that in mind, it’s in your best interest to not eat a heavy meal, avoid caffeine and nicotine as they’ll stimulate your brain and finish any rigorous exercises at least two hours before it’s time to sleep.

For more on a good night’s rest:

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.