How to Create a Relaxing Bedroom Sanctuary: Tips to Improve Sleep

You may have the most tranquil, beautifully appointed bedroom in all the land, but if you aren't getting restful sleep, then it is not serving its main purpose. If you have already taken into consideration the colors and décor and you still aren't achieving the peaceful sleep you had hoped for, you may need to go a step further to ensure that you get a good night's rest. There are many factors involved in achieving appropriate, restful sleep, and many options for improving sleep. This article focuses on creating a sanctuary setting in your bedroom to create a space conducive to healthful sleep patterns.

Create a Bedroom Sanctuary to Improve Sleep: Light and Sound

First, you will need to take whatever steps necessary to limit distractions and noise that may affect your ability to fall asleep. This could be as simple as closing the door to block out household noises, or as involved as moving a home office out of your bedroom or investing in double paned windows to block outside noise. If light is an issue, consider putting up blackout curtains that will ensure that your room stays dark - even if your sleep schedule is in the middle of the day.

Once you have blocked any unnecessary or harsh light, replace the light bulbs in your bedroom with soft, natural light in the lowest amount of watts necessary. This will allow your body and mind to begin to relax and prepare for sleep even while you are performing evening tasks and to avoid that moment in the morning when you have to turn the lights on and are dreading the abrupt, harsh light that follows. Starting your day with gentle light is much more conducive to a peaceful waking ritual.

Another way to create a gentle waking environment is to replace an abrupt, screeching alarm clock with a much friendlier chime alarm or an alarm clock with a buzzer or chime that becomes increasingly louder. This is a much more peaceful way to be woken up in the morning and is better for your health and stress levels than alarm clocks that jar you out of a deep sleep with harsh, unpleasant alarms.

If outside noises are an issue, block them out with your own tranquil sounds within your bedroom. Some examples of this would include a small tabletop fountain on your dresser or night stand, a rain chain or wind chimes outside your bedroom window, an air purifier that offers white noise or a sleep-enhancing CD that includes sounds from nature or that is specifically designed to influence brainwaves and induce more restful sleep.

Incorporating relaxing sounds or sounds of nature is an excellent way to create a tranquil bedroom environment and to improve sleep, which also has this added benefit of limiting outside noises that may be keeping you awake. Investing in an air purifier also will provide double duty by reducing outside noises through the white noise it will provide when turned on, as well as removing allergens and revitalizing the air in your bedroom.

Create a Bedroom Sanctuary to Improve Sleep: Creating Comfort, Quieting your Mind

If you have trouble getting a good night's sleep, it's important to consider what factors are influencing your sleep experience. For example, some folks have trouble falling asleep because they are constantly thinking of things they should have accomplished that day or tasks that they must complete once they wake up. On top of that, they are worried that they won't remember the to do list they are compiling in their head, and this keeps them awake even longer. This is a common phenomenon, particularly among busier folks, but there is an easy fix. If you are one of these people, keep a notepad and pen beside your bed. Jot down anything that comes to mind so that you will be able to remember it and take care of it the next day. This way, you won't keep yourself awake worrying that you might forget and you can bring your mind back to the current focus, going to sleep.

Adding a notepad and pen to your décor may not seem like much when it comes to creating a sanctuary in your bedroom, but having the tools that you need to provide for a restful environment is integral to creating a space conducive to rest, relaxation and rejuvenation.

Failing to create a comfortable sleep environment is another factor in some folks' inability to achieve restful sleep. If you are not able to fall or stay asleep due to discomfort and pain, there are steps you can take to remedy the situation. Although many helpful techniques are more along the lines of stretching and meditation, there are also steps you can take when creating a tranquil space that will improve comfort and decrease pain.

You can begin your quest for comfort by purchasing the appropriate pillows for your sleep style. Pillows that are designed for side, back and stomach sleepers are easy to find and will improve your comfort and ability to achieve restful sleep. If body pain is an issue, you may also want to consider purchasing a body pillow that is large enough to arrange around you or a pillow designed to go between or under your knees for back support and proper alignment.

Eye pillows, particularly those filled with lavender, chamomile or other relaxing herbs, can also help to block out light, decrease headaches and fatigue and promote relaxation and sleep.

Create a Bedroom Sanctuary to Improve Sleep: Other Tools

To create a sanctuary setting that promotes more restful sleep, you may also want to consider aromatherapy or healing stones. Scent diffusers come in a variety of styles to match different décor and the colors and shapes of healing stones and crystals are a beautiful addition to any room. And, putting aside their decorative attributes, both aromatherapy and healing stones can be very beneficial to rest, relaxation and rejuvenation. Scents and stones are available for specific purposes such as pain relief, dream enhancement, centering, relaxation and revitalization.