It’s such an understated luxury to get into bed and fall to sleep quickly. Most of us get into bed and listen to the internal monologue that plays over and over about what time we have to get up tomorrow, what we want for lunch, whether we are hungry now, if we need to pee, why that person said that to us, and whether we forgot to turn off the kitchen light.
That said, some simple room upgrades can improve your sleep quality (although they’re not guaranteed to silence that inner monologue). You might not realize how many things are affecting your sleep, so read on for our top room upgrades.
The Mattress and Bedding
At the top of your list is your mattress and your bedding. You should get into bed and feel instant relief and comfort, and we know that’s not always the case. Maybe your mattress is old (you should look at replacing it after 10 years), it isn’t suitable for your sleeping style, or it isn’t big enough.
If you don’t fall in love with your mattress and bedding every day, it’s time for an upgrade. We’d recommend something like a Nest Bedding queen mattress. You can select your design and firmness, and the queen size is more than big enough for two people. Bonus for you if it’s just you sleeping there.
As for the bedding, it depends on the time of the year. In winter, you want a high-tog duvet with a luxuriously soft duvet and pillow set. In summer, you need a lower tog and a more breathable and lighter duvet set and pillowcases, like Egyptian cotton.
Speaking of a pillow, that also makes a massive difference. You’re either a firm or a soft pillow sleeper, and whichever one you are, it’s recommended that you change it every one to three years.
The Lighting in The Morning and Night
Lighting in the morning and night is so important, and this one is simple. Blackout blinds or curtains are essential; anyone sleeping with anything less is doing themselves an injustice. Some people argue we should allow the morning light to wake us up, but not everyone agrees.
Most people will say we should wake up when our body allows us, and for weekday mornings, get a sunrise alarm clock that wakes you up naturally and gently, not the harsh noises of a traumatizing Android or Apple alarm.
As for the night, you want to aim for cozy vibes. Soft lighting calms your nervous system and brings a feeling of relaxation. This one is as simple as avoiding the big light and having a warm LED bulb.
Taking Technology Out
Boo, we know, but taking technology out of your bedroom has a massive effect on your sleep. We shouldn’t really have TV’s in our bedroom, although we know most people do, but a 2023 study found that watching TV in bed for over 30 minutes reduced melatonin by 37%, delaying sleep onset by 20–40 minutes.
Nobody wants that.
Instead, try reading, and put your phone away from your bed. Or, if you want to at least stay on TiKTok rot on your phone (not advised), turn the blue light off. Here’s a guide on how to do that.
Sleep is so important. The Centers for Disease Control and Prevention found that more than 1 in 3 American adults (roughly 35%–36%) do not get the recommended 7 hours or more of daily sleep, and something about that must change.
