Optimize Your Bedroom for A Good Night’s Sleep

One of the keys to achieving a good night’s rest is creating an environment that supports quality sleep.

There are a few factors to consider when cultivating that space. They include lighting, sound, tidiness, color, and temperature.

Here are a few ways you can optimize these elements to create a sleep-friendly bedroom:

  • Turn off all lights- This includes television lights, as well as lights from computers and phones. Exposure to light during sleep can throw off the body’s sleep-wake cycle.
  • Keep it quiet- Remove or turn off electronics and any other items that contribute to background noise. The only noise believed to help you sleep is white noise.
  • Clear clutter- Research shows that sleeping in a cluttered room can affect sleep and lead to anxiety or stress.
  • Choose paint colors that are conducive to sleep- Colors such as lavender, blue, silver and green are known to be calming. Whereas, colors such as purple and red are believed to be stimulating.
  • Sleep in cool temperatures- According to the Sleep Foundation, “The best bedroom temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.”

Following these recommendations can help you achieve quality sleep.  Sleep specialists also recommend sticking to a sleep schedule, avoiding heavy meals a few hours before bedtime, and exercising at least three hours before bed as habits you can apply to improve sleep health.

If you are having problems falling and staying asleep, please consult a sleep specialist.  To schedule an appointment with the Jamaica Hospital Sleep Center, call 718-206-5916.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.