When that happens on a regular basis, it’s usually a sign that your environment might need a few small adjustments, and there are some simple bedroom updates you can make for better sleep. With that in mind, keep reading to find out what some of them are. 

Photo by cottonbro studio

Rethink Your Lighting 

Lighting is a massive part of getting a good night’s sleep, and it’s not just a case of turning the lights off and that’s it. The fact is that bright overhead lights late in the evening can actually make your room feel more like a workplace than somewhere to relax (especially if you do work there, which is becoming more and more common these days). So if you can switch to softer, warmer lighting in the evening, that’s going to help send a signal to your body and brain that it’s time to wind down. 

To do that, you could add a bedside lamp, use dimmable bulbs, or just turn the main light off a lot earlier. It’s things like these little changes that can make a much more relaxed kind of atmosphere, and that can help your brain associate your bedroom with sleep. 

Keep Colours Calm And Neutral

You don’t need to repaint the entire room (although there’s nothing stopping you from doing that either), but if you can add some softer tones into the decor, that’s going to make the space feel a lot more restful overall. Neutral colours, muted shades, gentle pastels, and so on, are a lot less stimulating than bold, bright colours, and even just swapping your bedding for something calmer can make a massive difference. 

We’re not saying you’ve got to turn your bedroom into a minimalist place, but it’s wise to tone down the colours where you can just so it all feels a lot easier to settle into. 

Reduce Clutter Around The Bed

Clutter has an annoying way of making you feel more stressed, but it does it bit by bit, so you don’t even realise it - until it’s causing you to lose sleep (literally). But the fact is that piles of clothes, stacks of paperwork, or just too many things on your bedside table can make the room feel far too busy, and your brain can have a much harder time trying to switch off, which means sleep is harder to find. 

Take a look around and be brutal and honest when it comes to throwing things out - if you don’t need it or want it, why is it there? Put clothes away (and invest in storage if that’s causing a problem), tidy up, and generally have less around you, and hopefully you’ll get to sleep much easier as a result. 

Improve Your Mattress And Pillows 

Comfort is at the heart of a good night’s sleep, and if your mattress or pillows aren’t right, it’s not going to be possible to properly relax. It’s true that people can sometimes adapt to discomfort without knowing they’re doing it, but in the end, that’s just going to lead to more pain and less sleep, so it’s actually better to make a few small changes as soon as you spot there’s an issue. 

Understanding the best mattress firmness for your sleep position is a great place to start because that can help you choose something more supportive. For example, side sleepers tend to prefer softer surfaces (they’re good for pressure relief), and back or stomach sleepers might benefit more from firmer support. So if you can match your mattress to how you actually sleep, that’s going to reduce aches and pains and improve your rest. 

And pillows shouldn’t be forgotten either - the right height and support will help to keep your neck aligned, and prevent strain, which again, means it’s more likely you’ll sleep better. 

Control The Temperature 

Temperature is another key factor - a room that’s too warm or too cold can completely disrupt your sleep, even if you haven’t noticed that the temperature isn’t right. That’s why it’s best to keep the bedroom slightly cooler - it works well for most people. 

Then, you can adjust the exact temperature by using bedding, opening or closing windows, or using lighter divets and so on, depending on the season. If you can do things like that, it’s going to make it easier to stay comfortable through the night, and that way you should stay asleep for longer. 

Limit Screens Before Bed 

Screens emit light that can actually interfere with your body’s natural sleep signals, and although you probably can’t completely avoid them (and wouldn’t necessarily want to, to be fair), it’s a good idea to reduce screen time before bed to help you nod off a bit easier. 

One way to do it would be to switch devices off half an hour earlier, for example, or put them on charge away from the bed so you’re not tempted to sneak a look. Not only will this reduce the amount of blue light you’re seeing, but it’s also a handy clear separation between daytime activity and time to rest. 

Add Soft Textures 

Soft textures are a good addition to a bedroom because they can make the room feel more inviting, and having things like cushions, throws, or a rug around can give you warmth very easily (although don’t add too much, especially if you’ve already decluttered). 

Basically, you want to add enough to make the room feel comfortable and personal, but not so much that your brain stays busy trying to process it all when you’re trying to get to sleep. 

Keep Noise To A Minimum 

Noise can definitely interrupt sleep, even if it doesn’t fully wake you up. But if you’ve got thick curtains, rugs, or other soft furnishings, that can help absorb the sound, and make it less likely to irritate you. 

If it’s external noise that’s the problem, try a white noise machine or even just a fan so you’ve got a steady background noise that hides everything else and makes it much easier to get to sleep.