A good night’s sleep starts with the right setup. Your environment can make or break your ability to fall — and stay — asleep. Let’s fix that.
1. Keep It Cool & Quiet
Your body sleeps best in a slightly cool room (around 18°C or 65°F). Use blackout curtains, earplugs, or a white noise machine to block out sound and light.
2. Lighting Matters
Dim your lights an hour before bed. Avoid bright overheads. Use warm-toned lamps or Himalayan salt lights to trigger melatonin production.
3. Upgrade Your Bedding
Invest in a good quality mattress and pillow. If you wake up with neck or back pain, your setup might be the issue.
4. Declutter Your Space
A messy room causes stress. Keep your nightstand minimal. Clear your floors. Add calming decor like plants or neutral colours.
5. Use Calming Scents
Lavender, chamomile, and sandalwood essential oils promote sleep. Use a diffuser or spray on your pillow before bed.
6. Control Your Screens
Avoid phones and TV 1 hour before sleep. The blue light disrupts your internal clock. If you must use devices, turn on night mode.
7. Keep Electronics Out
Charge phones outside your room. Remove unnecessary lights from electronics. Less distraction = deeper rest.
Bonus Tip: Keep a notebook next to your bed. Write down racing thoughts or to-do lists so your mind can relax.
Your bedroom should be your sanctuary. Small changes = big results.
Found this helpful? Check out more sleep hacks at Sleep Burner Tips.