Creating a Sleep-Optimized Bedroom Environment

An optimized sleep environment is critical to sleep fitness — the quality and quantity of sleep you get each night. In an ideal setting, each component of your room, such as layout, bedding, temperature, and atmosphere, should come together to ensure a good night's rest. 

In this article, we'll explain the different parts of a sleep-optimized bedroom and share expert tips and tricks for improving your sleep environment.

The Ideal Bedroom Layout

Your bedroom design is crucial for better sleep. Where you place your bed or arrange your furniture can impact how well you rest at night.

Bed placement

Here are a  few bedroom placement tips following  Feng Shui guidelines to feel balanced and calm. 

• Position your bed so you can see the door while you're resting without being directly in line with it.  This placement is known as a "commanding position" and helps create a sense of security. 
• If you can, place the head of your bed securely against a solid wall.  This position creates a sense of stability, prevents drafts from behind your bed, and doesn't block natural sunlight. 
• Ensure plenty of space on either side of the bed to get in and out freely.  If possible, allow at least 18 inches on both sides of the bed.

Furniture arrangement

Where you place your furniture also matters. Here's how you should arrange your bedroom furniture for the best sleep: 

• Avoid putting furniture too close together.  Bedroom pieces that are too close together can be visually stimulating and make relaxing more difficult. 
• If you have a smaller room, use your vertical space.  Hang wall shelves and store things under your bed to maximize floor space and reduce clutter, creating a stress-free space. 
• Keep the area from your bed to the door (or bathroom door) clear.  Arrange furniture so it doesn't block the path from your bed to the bathroom in case you have to go in the middle of the night. 
• Consider creating symmetry.  Symmetrical placement, like nightstands on either side of the bed or a dresser on the opposite side, can help develop a sense of balance and calm.

Choosing the Right Bed and Bedding

A  quality mattress is also vital to a sleep-optimized bedroom. The best mattress for you will depend on your individual qualities. Weight, height, sleep position, and firmness preferences are all factors to consider. If you like a mattress that closely contours to your body, then memory foam might be your best choice. Or, if you'd rather have gentle support, latex might be your preferred pick. 

The same goes for choosing the best type of bedding.You'll want to select materials that match your sleep needs. For instance, crisp cotton and temperature-regulating linen are ideal if you run hot while you sleep. Conversely, flannel and fleece offer snuggly warmth for colder climates.

The best pillows for improved sleep fitness

The fabric and support of your pillows matter, too. Memory foam with shredded fill, like MedCline's Cooling Body Pillow, provides breathability and air circulation if you're a hot sleeper. If you suffer from chronic pain, acid reflux, or sleep apnea, an elevated pillow can help you find relief in the doctor-recommended side position. Unlike other sleep wedges, MedCline's pillows offer a patented arm pocket to keep the weight and pressure off your downed arm.

Lighting for Better Sleep

Another way to create the best bedroom environment for sleep is to reduce exposure to bright and blue lights before bed. 

According to recent studies, the blue light from your phone and other electronics can disrupt your circadian rhythm. Instead of scrolling, put away your devices at least an hour before bed. In place of your phone, engage in relaxing activities like reading or gentle yoga. 

Soft, warm ambient lights are the best lighting options for a sleep-optimized bedroom. Install an overhead light with dimming options, or place a lamp with warm lighting on your bedside table.

Sound Management in the Bedroom

Loud external noises like traffic or dogs barking can disrupt your sleep throughout the night. If you live in a noisy neighborhood, there are a few things you can do to keep your sleep environment as quiet as possible. For starters, hang up noise-blocking curtains. Or use a white noise machine or box fan to drown out the sounds. Soothing music or ambient sounds may also mask the noise while helping relieve stress and anxiety.

Temperature and Air Quality Control

Your temperature naturally drops while you sleep. As such, sleep experts recommend keeping your bedroom cool, generally between 60 and 67 degrees Fahrenheit, to maintain your natural core temperature.

High humidity levels can also disrupt your sleep cycle. Humid climates  typically have more allergens, which trigger symptoms that disrupt sleep. On the other hand, proper ventilation and fresher air can help keep humidity down, prevent mold growth, and promote better sleep.

According to the Environmental Protection Agency, humidity levels should always be under 60%, ideally between 30% and 50%. Consider investing in a humidistat to help you control humidity levels while you sleep or use an air purifier to help with allergens.

Aesthetic and Sensory Elements

Visual design can also impact your sleep fitness. The best color for a bedroom to promote sleep will depend on your personal style and what makes you feel most at ease at night. Many people, however, find soft, warm colors appealing. Certain colors can also evoke specific emotions, so consider hues associated with peace and relaxation. For example, studies have shown that  blue can increase feelings of calmness, and  green can slow the heart rate down. 

Certain scents can also help improve your sleep environment. Research shows that using aromatherapy with  essential oils like lavender can positively affect sleep. 

Technology and Sleep

While reducing your time with electronics before bed is one way to promote better sleep fitness, some sleep technology can help improve your sleep environment. Here are a few examples: 

• Sleep apps can provide guided meditations, breathing exercises, or calming music and stories, helping to unwind before bed. 
• Sleep trackers, such as smartwatches and fitness bands, can monitor your sleep patterns and provide insight into how to improve your sleep quality and environment. 
• Smart mattresses have built-in sensors that track movement and heart rate to track your sleep metrics. Some even provide temperature regulation or gentle vibration. 
• Sunrise lamps  gradually increase the light in the morning (simulating a sunrise) so you can wake up more naturally if you struggle with regulating your sleep-wake cycle.

Conclusion

Creating a sleep-optimized bedroom is imperative to promoting deeper, more restorative sleep. A well-designed sleep environment will ensure you fall asleep faster and wake up less, helping you to feel refreshed and energized in the morning. While completely overhauling your room may seem daunting, even the most minor changes can positively affect your sleep fitness. 

One easy way to improve your sleep environment is by investing in a quality pillow, especially if you suffer from medical issues or pain at night.  MedCline’s pillows are backed by science and offer safe, non-medication solutions. Made with adjustable memory foam stuffing, our seamless design features full body support to align your spine and elevate your upper body. 

For more information about how our snoring solutions can help with childhood snoring, check out our MedCline FAQs or speak with one of our Sleep Specialists today!

Sources:

• https://www.sciencedirect.com/science/article/abs/pii/S0360132321003966
• https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3594249/
• https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom
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• https://www.sciencedaily.com/releases/2008/03/080326194314.htm
• https://www.epa.gov/mold/mold-course-chapter-2
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