GET OUR DAILY NEWSLETTER
The next video will play soon

6 Tips to Build a Better Bedroom

We spend about a third of our lives in bed, but why aren't we getting the rest we need? It might have something to do with your room! Here's six bedroom ideas so you can sleep much better at night no matter what.

Natalie Dautovich from the National Sleep Foundation explains that your bedroom should be a sanctuary of calm and relaxation in order to make sure your body is truly relaxed before and throughout bedtime. Whether your room is large or small, here are some simple tips to create a space that will help you sleep easier. 

The first and most important bedroom idea you should do in order to sleep better is to turn the lights down. An ideal sleeping space is dark (nearly pitch black!). That means no light from lamps, other buildings outside, or the TV, phone, or tablet. Heavy curtains and black out shades can help if you have any lights outside your windows. Try to keep all of your electronics outside of the bedroom entirely if possible. 

You also want to make your bedroom a space you feel happy and comfortable in. Decorate your space with colors and items you love. Make your bedroom an inviting area that you look forward to spending time in. You should also keep your bedroom clean and uncluttered so your mind is at peace when you go to sleep. This does mean making your bed every morning - but it should only take a minute!

You should also keep your bedroom cool. When we sleep, our body temperature actually gets a bit lower. A cool room will signal that temperature change and help your body make the transition from wakefulness to sleep. Tipically anywhere from 60-67 degrees is best. 

Another thing you should do to sleep comfortably is choose bedding that's most comfortabe to you. Some people like a firm mattress while others prefer a softer surface. Comfort is key!

The fifth tip is to make sure your bedroom is quiet before and during sleep. Limit all distractions that might wake you up. To block outside noise you can use a fan to create a constant background sound. Some types of music or soothing audio can help too. 

Finally, certain scents have shown to improve relaxation and boost mood. Lavender, the most popular, may lower heart rate and blood pressure while scents like citrus or mint can be invigorating for the morning. 

There's no better way to end a long day than going to bed in a room built just for you. Use these bedroom ideas to lead to better mornings and days for many years to come!

  __________

This video is part of an ongoing series HealthiNation has created in partnership with the experts at the National Sleep Foundation, www.sleepfoundation.org

Natalie Dautovich, Ph.D.

This video features Natalie Dautovich, Ph.D.. Natalie Dautovich, Ph.D. is the National Sleep Foundation's Environmental Scholar. She is also appointed at Virginia Commonwealth University as an Assistant Professor of Counseling Psychology in the Department of Psychology. She received her doctorate in Counseling Psychology from the University of Florida and completed a post-doctoral research fellowship at the University of South Florida.

Duration: 03:01. Last Updated On: 2015-11-10
Reviewed by: Dr. Preeti Parikh . Review date: August 01, 2015
Sign up for our daily newsletter!