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How to Set up Your Bedroom for Best Sleep

African American Woman Sleeping - how to create your sleep sanctuary | kindroot

Your bedroom setting is important for better sleep. You should be aiming to create an environment where you can have beautiful dreams. 

Here are a few tweaks you can make to your bedroom so you can improve your quality of sleep

Add Some Color 

Think of a color that you like? No, love. What do you like about the color? Does it make you feel at ease? 

Whatever that color, find some pieces that you could place in your room. Purchase a throw blanket, lights, posters, or an area rug. If you’re on a budget, you could always make decor with supplies from your local craft store. Head to the thrift store and refurbish the items you purchase. 

If you don’t have a specific color in mind, here are some colors known to calm you down. Blue, green, pink, white, violet, yellow, and grey are all known to reduce stress. Warmer colors are generally advised to use because they evoke a cozy feel. 

Declutter Your Space

After getting myself ready in the morning, my clothes are always sprawled out on the floor or my bed. It takes a few tries to find the perfect outfit. 

When your room is messy, it takes longer for you to fall asleep. I’m guilty of falling asleep with fresh laundry tucked under my comforter to keep me cozy, but I would probably feel well-rested if I tidied up a little. 

You don’t have to do a full-on deep cleaning. Just fold the clothes you’ve neglected to fold for weeks. 


The optimal temperature to fall asleep should be around 60 to 71 degrees Fahrenheit. Your body temperature drops when you fall asleep, and it drops even more when you reach REM sleep. 

Keeping your room nice and cool will make your body temperature drop faster and help you fall asleep quicker. If you’re unable to control your home's temperature, purchase a fan or open a window if it’s cooler outside. 

Adjust Light 

For some people keeping the tv on does help them fall asleep, and I’m one of those people. No matter what, I must fall asleep with my comfort show on. Thankfully my tv turns off after not using it for an hour to preserve energy. 

If you live near street lights, incest in blackout curtains to block out the light from the outdoors. If your tv doesn’t turn off on its own, check your setting and set a timer while you’re lying down. 

Making your bedroom extremely dark so that it cues your circadian rhythm. 

By now, your room should feel comfortable enough for you to relax and go to sleep. 

Read more about effective sleep routines with our Sleep Coach, Rebekah Delling here.

Happy Dreaming!

Disclaimer: The information stated in this article is for educational purposes only. The information stated is not intended to treat, diagnose or cure any disease, condition or other physical or mental ailment of the human body. The desire to make any changes to one's dietary habits or supplementation should be consulted and discussed with a licensed medical professional. 

Before trying any poses, please assess whether you are ready and always consult your physician before beginning any exercise program or if you are pregnant or have specific injuries.

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