Important question: Do you consider your bedroom a sanctuary, or is it just that room where you fitfully fall asleep to Netflix? It's an important distinction to make, and not just because the aforementioned TV habit is detrimental to your shut-eye (you knew that anyway). In truth, turning your bedroom into the ultimate snooze zone is a crucial part of getting consistently good sleep. That means turning off the lights and kicking out your electronics, sure, but you can also up the ante by making some smart updates to your décor and bedside essentials.
Below, we're counting down nine science-backed ways to build a better bedroom oasis.
And that's especially true if you're a stomach sleeper. "It causes your body to bow and means you need extra support at night to keep your spine aligned," says Helix co-founder and sleep expert Adam Tishman. What makes you snooze best is ultimately up to you, but most experts recommend choosing a mattress that's firm but still conforms to your body. We're huge fans of Casper. It's an investment, but a worthy one.
Any exposure to light sends signals to your brain that it's time to wake up—which puts us urban dwellers in quite the conundrum. Consider swapping your shades or curtains for the blackout variety. In a pinch, a sleep mask can also work wonders.
Most experts recommend that you keep your bedroom between 65º and 70º since our body's core temperature drops just before we fall asleep. Pro tip: Invest in a fan, since it'll keep you cool and double as white noise. (And if you want all the bells and whistles, this one from Dyson is also an air purifier.)
The goal here is basically to assault all your senses with sleep signals, and fragrance is a key component. If you're into essential oils, lavender, bergamot, ylang-ylang, and cedar are all shown to relax the brain (and in turn, the body).
But that's not your only option. You might burn sage or palo santo, or your incense of choice. Or if you're into candles (and I'm kind of judging you if you're not), designate one particularly relaxing specimen as your bedtime candle so that your brain makes the association.
This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions. See our full health disclaimer here.