Top 8 Ways to Create the Perfect Space for Sleep

Sleep is a huge portion of our lives, and it’s so important for our body to function normally. Getting the best night’s sleep should be the top priority for any adult, but everything else always gets in the way.

Sleeping soundly may sound like an impossible task for you, with whatever else you have going on, but realistically, it’s totally possible — if you know what to do. Here are my top 8 ways to create the perfect environment for sleep.

Perfect Environment for Sleep

1. Limit Caffeine

If we don’t sleep enough, we are woozy and groggy the following day. Because we have stressful schedules with a lot on our plates, we add caffeine to our diets if we feel too tired to get through the day.

Ironically, the more caffeine you ingest, the harder it is to go to sleep each night and the groggier you feel the following morning. Limiting your caffeine intake can help you fall asleep more easily at night and stop the cycle of feeling unrested.

2. Don’t Drink Too Heavily

Many people think that by drinking an alcoholic beverage before bed, they will be more relaxed and fall asleep more easily. Although the relaxation part may be true, a lot of people don’t realise that alcohol creates a false slumber.

The more intoxicated you get, the more likely it is that you’ll wake up in the middle of the night unable to fall back asleep or feel worse the following morning. Additionally, alcohol dehydrates you, so the more you drink, the more you wake up in the middle of the night feeling thirsty and needing to get up for a glass of water.

3. Watch Binge Eating

We all know the joy of eating a big holiday meal and taking an afternoon nap with a full belly. Although eating the largest dinner possible and a ton of snacks before bed seems like a good idea, it can lead to acid reflux and heartburn, which can keep you up all night.

Limit your eating and try to cut off heavy eating several hours before bed. If you have to snack, pick something with the substance tryptophan, which turns into melatonin and helps us sleep. Good snacking options are a glass of milk, a handful of almonds, or a few pieces of turkey.

4. Stick to a Schedule

If you usually go to bed every night around 10 and wake up every morning around 6, your body gets used to that pattern. You may have noticed that if you follow a schedule, your body wakes up at the same time each morning, whether or not you set the alarm.

If you switch up your sleep schedule often, your body has no idea you’re trying to go to bed. Hit the sheets every night within the same 30-minute window, and you’ll doze off as soon as your head hits the pillow.

You might also want to consider sleep aids like an eye mask that blocks out ambient light, a weighted blanket that can help reduce anxiety and improve sleep quality, or sleep earplugs to block out noise disturbances such as snoring or traffic.

I like to use Mixx Sleep Earplugs, which are crafted from hypoallergenic, medical-grade silicone and come in three sizes to ensure a comfortable fit.

5. Make the Bedroom a Luxurious Environment

Have you ever played video games where you decorate the characters’ homes, and if they don’t like a room, they pout and cry, and you lose points? The same is true with you in your own space, whether you realize it or not. If your bedroom smells, needs cleaning, is dusty, or has paint peeling off the walls, the chances are less likely that you’ll feel relaxed and ready for slumber.

You may look around and think of things you must do as you try to doze off. But if you paint the walls a serene color and accessorize them with artwork or decorations that make you feel peaceful and happy, you’ll feel nothing but bliss in your space. You could even pick out a wall mural wallpaper that will take you to a happy place every time you look at it.  

6. Own a High-Quality Mattress

Choosing the right mattress is a huge part of preparing your bedroom for sleep. You spend over one-third of your life in your bed, so it must be high quality and the right fit. This is one of the most important purchases you can make, so read reviews from sites like The Sleep Advisor. 

A mattress of poor quality or incorrect firmness will leave you feeling unrested after sleep. The sleep tech firm Simba gifted me with my medium-firm hybrid mattress, and the comfort is unmatched, so if you’re in the market, I’d suggest they’re a good place to start!

7. Try Yoga, Meditation, or Relaxation

If you’re still having trouble snoozing, you can try something that brings you peace. It may be exercise or some kind of athletic activity, but for many, it’s yoga, meditation, or relaxation exercises. Try a yoga class or online video if you haven’t already.

You may find that it teaches you how to listen to your own breathing and pay attention to your body, which is tremendously helpful in falling asleep. Another trick is to try to tense and relax each of your muscles, one at a time, as you’re lying in bed trying to fall asleep.

8. Don’t Do Anything Too Stressful Before Bed

Finally, as important as feeling relaxed is, not feeling stressed is equally essential. Try not to do anything before bed that might make you worried or anxious, such as paying bills, reading legal documents, or catching up on the news.

Try to cut off chores and not look at your to-do list past a certain point in the evening. Although it may seem relaxing to watch TV or read a book before bed, try to limit your choices to comedy and reduce the glare from electrical devices—as that can also limit your ability to fall asleep.

By integrating these simple tips into your schedule, you’ll sleep soundly in no time!

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