Optimise Your Bedroom For Great Sleep…

Clear Bedroom

 

This is so ironic, as we call it a bedroom. Yet, for most people, it’s certainly not just a room to sleep in. It’s a store of junk, with clothes everywhere, entertainment systems like TVs and radios, and today even desks and computers. So a bedroom has become not just a bedroom but an office, an entertainment room and a storage room, all not conducive for sleep!

One of the key things to getting a good night’s sleep is turning your bedroom back into, well, a bedroom.

In this article, we will go over all the things in your bedroom that are doing the exact opposite of what a bedroom should be doing, allowing you a room to sleep soundly.

 

The Key Aspects of a Bedroom

 

Before we address the things stopping you from a good night’s sleep, let us outline what a bedroom needs to do for you to be a proper bedroom.

  1. A cool room.
  2. A humidity-balanced room.
  3. A dark room.
  4. A clear room.
  5. A clean room.

When it comes to bed and bedding, this is a big subject and one I love, so I have written an entire article on this alone for you. Here, I want the focus to remain separate from bedding and to focus on the room itself.

This will allow you to focus, while keeping things simple to action as easily and quickly as possible, on what’s in your best interests for your good night’s sleep.

 

A Cool Room

 

Though the ideal room temperature for a good sleep will vary on the individual and the type of bedding being used, generally, a very good starting point for you is to get your bedroom to 19C/66F.

To ensure this, I have a thermometer in my bedroom to monitor the temperature close to bedtime.

Opening windows is one of the quickest and easiest ways to get the temperature down, and as a great bonus, get some much needed fresh air into our houses, that is of course, unless you live on a busy road, near airports, railway line, factory etc!

On hot days be aware that opening a window will only bring in hot air and in fact, make your house warmer, particularly for south-facing rooms/windows. In this instance, simply wait until the evening to open and first thing, when outside is nice and cool.

For those of you in a polluted environment or who can’t open your windows, e.g. penthouse apartment 50 storeys up, air conditioning is a must here.

Depending on what country you live in, this may mean you already have air con built into your property, which is typical in America, then you are good to go. For those in places like Great Britain, this will most likely require you to buy a mobile air con unit, a good one can be bought for around $600/£500.

 

Humidity

This brings me nicely to another critical aspect of my room climate that nearly everyone overlooks, and do this to your peril. Humidity!

Sleep in too dry a room, under 40% relative humidity (RH), can cause problems such as:

  • The main one is the increased risk of colds/flu.
  • Dry eyes or irritable eyes.
  • The skin may get flaky or itchy.

While asleep in too damp a room, over 60% relative humidity (RH), can cause problems such as:

  • The big one for me is just feeling hot, bothered and sluggish.
  • Mould, you really don’t want this growing in any room, never mind a room you sleep in for 8 hours a night.
  • Heat stroke.
  • Tiredness.
  • Muscle cramps.
  • Dehydration.

Personally, I like ALL my rooms in my house to be between RH 45% and 50%. However, I will only start taking action when my rooms go over 55%. As mentioned above, the quickest way is to open the windows or turn on the heating if too cold for an open window.

Now you are probably thinking, how the hell do I know what the humidity is in my house well simple! You get a hygrometer with a built-in thermometer. Two birds, one stone!

I have three of these around my house, one in the bedroom, of course, one in the living room and one in my office, which I am looking at now and is annoyingly 57%, time to open the window!

However, I also have a de-humidifier built into my mobile air-conditioning unit, and these are brilliant. Mine will, in around 30 to 60 minutes, typically reduce humidity by 10%, taking the room from 57% to 47%, my sweet spot! This will depend on the model you invest in if this is an aspect you need to focus on.

Finally, while on the matter of what these air conditioning units can do, a lot of air con units will have built-in air filters. These can take allergens such as pollen, dust mites, mould and chemicals from household products out of the air. Another great bonus, ensuing we breathe great clean air.

 

A Dark Room

Now this one is easy.

When sleeping, your body likes a dark room. It’s that simple. We have loads of light sensors all over our bodies!

Firstly, the most important and powerful ones are those in your eyes, your Melanopsin sensors. This help set your circadian rhythm.

They can detect what time of day it is by the corresponding type of light it’s exposed to, which changes throughout the day as the light goes from sunrise to sunset. In a nutshell, the melanopsin sensors tell your body when to wake up and when to sleep, and it’s for this reason that you want your bedroom to be a blackout zone.

Too much light in your bedroom at night will give your body mixed signals. Should I be asleep as though tired, it is still quite bright…?

This is easy to fix. Depending on whether you have blinds or curtains, you can find a simple blackout option that goes on the back of your curtains on Amazon for $20/£15. In a matter of minutes, you have transformed your curtains from a source of brightness at night to pitch black.

Now I have also gone one step further. Again this is simple and cheap to do. Bright light will still seep around the edges of the curtains even with these blackout curtains placed behind your existing curtains, so you want to tape the edges to ensure complete darkness. 

 

A Clean Room

Your room should be clean. Any dirt and dust will be inhaled in varying quantities depending on how dirty your bedroom is.

Plus, having a clean room puts your mind at rest and makes for a relaxed sleeping environment conducive to a good night’s sleep.

I’m sure most of you can/will have cleaners, so get them to pay particular attention to the bedroom, as I know what cleaners can be like. They like to focus on the easy stuff like puffing cushions rather than the real job of cleaning!

Ideally, you want your bedroom being cleaned weekly, that’s surfaces, hoovering/floors, cobwebs etc. 

Appreciate this sounds basic; however, it’s essential, so it needs to be addressed.

 

A Clear Room 

Next, arguably one of the most overlooked yet essential aspects of a good night’s sleep is a clear and organized bedroom, which means no clutter.

You want your brain to be as clear as possible, and if you got a huge stack of clothes piled up on the other side of the room looking you in the eye, this isn’t going to happen. The brain is aware of it, even if you aren’t!

Another thing that gets piled up in bedrooms is books. I have to be ruthless with myself on this one, with a maximum of two books at any one time. This should be in fact, just one! Ralph, you have been warned…

Toiletries do not belong in a bedroom; these are only the preserve of bathrooms!

TVs need to be thrown out the fu@king window now!

An absurd amount of fancy throws and silly pointless cushions, more clutter, get rid. Yes, I get it. The bed does look amazing; however, the bed can still look nice without all this pointless junk. It’s another thing to reduce your bandwidth.

Lots of shelves, you want your walls to be clear. Plus, the other big issue with shelves is that they attract junk that likes to be placed on them, which in turn generates more dust to breathe in and more things to be maintained and cleaned.

I would go as far as that clothes ideally shouldn’t be in your bedroom either. I personally have always used one of my other bedrooms for my clothes. That being said I do use the built-in wardrobes, however, no freestanding ones.

 

Your Next Steps to a Great Night’s Sleep…

 
  1. Set the temperature of your room to 19C/66F and experiment from there with the best temperature for you.
  2. Install blackout blinds/curtains along with taping the edges.
  3. Get a cleaner to clean and tidy your bedroom weekly.
  4. Remove all clutter in the bedroom and get them organized elsewhere e.g. clothes, books, ornaments, shelves, and excessive cushions.

 

How Ralph Can Help You Sleep Even Better?

 

Have you liked what you have read?

Would you now like to know more, about how I can help you sleep better? Then download my free gift to you “Ralph’s 7 Steps to Sleep” . Plus for the next 12 weeks we will send you a weekly lesson on how to improve your sleep even more!

Just click the big golden button below, and it will be sat waiting in your email inbox (don’t forget to check spam just in case) for you to help get that vitalized sleep your body has been craving for months now…

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