Build a Better Sleep Environment

In order to make the most out of your sleep schedule, it’s important to create an environment that’s actually conducive to sleep. Although you can tailor this to your needs and preferences, here are some general tips to follow before you drift into dreamland.

  1. Limit your light sources.
    If you want to take full advantage of your circadian rhythm, try to cut down on the amount of light you let into your room. Whether you live in the city or the suburbs, you’re probably no stranger to annoying street lights that come through your window, sometimes even when you close the blinds. In order to make sure you’re blocking as much light as possible, try investing in a sleep mask or blackout curtains.
  2. Declutter your space.
    Every day, you throw your clothes onto The Pile that’s lived on your chair for, well, as long as you can remember. After all, when you’re exhausted after a long day, the last thing you want to do is properly store your things or fold laundry. However, decluttering your room will make you feel much calmer and more comfortable when you go to bed. If you have desk space you’ve been using for Zoom classes, chances are that space is also pretty messy. If you have notebooks and pencils just lying about, consider magazine holders and a cute mug as some storage strategies. By cleaning up after yourself as you go, your space (and you) will become much more serene so you can sleep in comfort.
  3. Keep things cool.
    In order to sleep, our bodies need to produce a sleep hormone called melatonin. Since we don’t want to overheat while we sleep, keep the temperature low and don’t use sheets that trap heat, like flannel, and switch to cotton or tencel instead. 
  4. Try aromatherapy.
    If you struggle with relaxing at bedtime, an essential oils diffuser may be in order. Using the diffuser, you can fill your room with scents that calm you, like lavender, spruce, or frankincense. If you’re looking to save a little more cash, consider trying out a pillow spray. These sprays are usually a combination of scents that are designed to help you drift off to sleep.
  5. Reduce potential noise.
    It’s well-known that you need silence in order to fall asleep, so there’s nothing worse than a noisy roommate, street noise, or thin walls when you’re winding down for the night. To try and eliminate unnecessary sound, we recommend a couple of steps. First, make sure your windows are shut. You can also try a box fan for some white noise, which may help to cover up other sounds that may be bothering you. If all else fails, earplugs are always a great option if you want to be well-rested.