There are some things in our bedrooms that don’t depend on us and are a bit harder to control. Those are temperature, light, humidity, smell.
We sleep better and deeper when it’s cool in the bedroom. Sleeping in a cool room helps your body produce more melatonin (a sleep hormone). Researches have shown that the optimal temperature for a restful night is from 65 to 72 degrees Fahrenheit (18-22 degrees Celsius). Try to keep it at a lower point at 65 degrees even though your body temperature decreases to initiate sleep. If you feel cold during the night you can wear warmer pajamas and put on a pair of cozy socks. Open a window for a night or before going to bed to cool down the room and let some fresh air in.
Light stimulates our body and brain and makes us feel awake and alert. Keep your room dark before going to bed. Try to avoid bright overhead lamps and use bedside ones with soft light instead. Switch to a warm white light to get in the mood for sleep.
Your bedroom should be completely dark when you sleep. Make sure all the glowing electronics are hidden away or turned off. Invest in dense curtains that will block any light coming from the outside.
Some scents make us feel sleepy and help sleep better at night as well as other make us feel alert and energized. Add soothing and relaxing scent in bedroom for a deeper sleep. Try lavender, jasmine or vanilla essential oils to help you fall asleep faster. Use an essential oil diffuser or place a few drops of oil on your pillow.