Creating the Perfect Sleep Environment; How to Make Your Bedroom a Sleep Oasis

Posted on June 12, 2024

Getting enough shut-eye is important in many aspects of our lives. Getting proper sleep has tons of benefits to the body: it increases brain function and improves both mental and physical health. Getting enough sleep can also help you better manage things like weight and blood pressure. One of the best ways to ensure proper sleep every night is to transform your bedroom into a sleep oasis – an area for rest, respite and relaxation that doesn’t double as a multi-purpose space. Oftentimes our bedrooms are anything but peaceful, with televisions blaring and laptops, pets and general clutter on the bed. It’s easy to take our sleep space for granted, but the design, sounds and elements in your bedroom can have a profound impact on your sleep. Here are some ideas for turning your bedroom into a rest-inducing oasis.

Lighting is Important

Managing the light in your room is a key element of good sleep. “Our bodies are naturally programmed to function on a cycle that matches the solar day,” according to Dr. Jie Zhao, a research scientist who studies indoor environments. “This cycle, known as the circadian rhythm, governs many aspects of our physiology, metabolism, and behavior.” Light exposure at bedtime can have a stimulating effect on you. Blackout curtains and sleep masks can help create the darkness you need to fall or stay asleep, no matter what’s happening outside.

Choosing the Right Bedding

It’s important to have a bed that is inviting and comfy, not an outdated mattress that’s lumpy, too hard or soft, or unsupportive. Be sure you have a premium mattress that offers the right blend of comfort and support, particularly if you have back pain or joint problems. As important as the mattress is the bedding because you don’t want to sleep hot or cold. Choose a pillow that cradles your head, neck and shoulders, and choose sheets and comforters/blankets that allow breathability and optimal air flow. The number one thing to remember is to be sure you are supremely comfortable and ultimately supported while in bed. Also, if you suffer from anxiety, a weighted blanket may be right for you. 

Sound Machines

Ambient noise can disturb your bedtime routine and your ability to catch some zzz’s. The low hum of white noise from a tabletop machine or app on your phone can mask ambient, intrusive sounds that keep you up. White noise significantly improves sleep quality for people living with high environmental noise. Colored noises, too, have varying strengths and frequencies to produce deep hums or flatter sounds, and are worth investigating if you’re looking for something to help promote sleep.

Candles Provide Ambience

Essential oil candles provide ambience and lighten the mood and feel of your bedroom. Choose soothing lavender or chamomile premium scents to help relax you. Try lighting candles on your dresser or nightstand to set the mood right.

Diffusers and Aromatherapy Improve Mood and Feel

Aromatherapy can be very helpful when you want to relax and unwind. Essential oil diffusers release scented mists, promoting relaxation and easing your anxiety. Benefits include improved sleep, air quality, respiratory health, and stress reduction. Try a Calm Diffuser or Aromatherapy Diffuser from Rize Home on your nightstand – both help to humidify your environment, too. Lavender essential oil promotes more restful sleep and can help you fall into REM sleep quicker while chamomile reduces stress, easing you into a drowsy state. The Rize Home Essential Oil kit includes lavender, chamomile, orange, eucalyptus, peppermint and lemon. 

Declutter The Bedroom

When you’re making yourself a sleep sanctuary, having a bedroom that’s stacked up with stuff can leave you feeling overwhelmed and/or anxious. Research into the effects of clutter, specifically in the bedroom, is limited, but studies have shown a negative association between clutter and perceived well-being. Researchers have also linked stress and anxiety to sleep loss, so if you find a messy or disorganized bedroom unnerving, consider fixing it. A minimalist concept in your bedroom, which features clean, clear, tidy surfaces and storage solutions for all your belongings, is best.

Keep it Cool

Turn down the thermostat to sleep cooler. The ideal temperature for sleep can vary by person, but most doctors recommend keeping your bedroom between 65–68°F (18.3–20°C). This temperature range can help you fall asleep and maintain sleep and may also help stabilize REM sleep.