Learn to create an ideal sleep environment in your room

Learn to create an ideal sleep environment in your room


In today's hustle-bustle generation, sleep is the most neglected aspect of every individual’s life. In fact, as per the doctors, children and teenagers need much more sleep as compared to other age groups, which is up to 10 to 11 hours. Adults up to the age of 55 need an average of about 8 hours. Whereas, those above the age of 55 can get away with 6 hours of sleep. 

After the industrial revolution, the emergence of innumerable electronic gadgets has made it even more difficult for people to focus on their sleep hygiene. Children are busy scrolling during the nights and neglect the needs of their body which is to sleep like a baby!

The importance of a healthy sleep


Sleep is as vital as any other regular activity, just like your daily exercises or eating a nutritious diet. It should be compromised at no cost. However, we must make compulsory efforts to get enough sleep daily. 

Sleep is a restorative process of the brain, by the brain, and for the brain, but it is now clear that sleep is important for the functioning of the entire body. The decrease in sleep duration and increase in sleep complaints in the modern world raises concerns for a negative impact on both physical and mental well being. 

Following are some of the benefits of an adequate amount of sleep as per the experts.

    • Good sleep helps in balancing body weight

According to some experiments, the people who get a proper and good amount of sleep were found to have a balanced body weight as compared to the ones who didn’t get one.

Lack of proper sleep is said to be an important risk factor for obesity and high weight gain. Leptin is the hormone that tells us to stop the intake, and when we are sleep deprived, we have less leptin. And hence more weight gain. 

Sometimes, weight gain results in a serious problem named obesity which affects an individual’s health. Good sleep saves us from these serious issues.

    • Good sleep enhances one’s mood and work efficiency

Researchers have found that good sleep is directly related to better concentration, performance and productivity in the workplace. Mood and sleep are interrelated, if the mood is bad, the sleep would be poor; the same way if the sleep is poor, the mood would be bad the very next day. 

Sleep is considered the prediction of how the next day is going to be. Poor sleep pattern severely affects the brain cells and at the same time lowers the problem-solving capacity of the individual. 

Less work efficiency and low concentration level are caused due to irregular sleep patterns. 

    • Good sleep lowers the risk of heart stroke or any other heart-related diseases

People with poorer sleep patterns are more likely to experience cardiac strokes and other heart-related diseases. 

Sleep deprivation is a vital factor for a blood pressure increase and the increase in blood pressure is directly considered as one of the leading factors for heart strokes.

    • Sleep deprivation is highly responsible for depression and other mental health issues 

Lack of proper sleep and especially sleeping less than 6-7 hours is one of the main reasons for poor social interactions, feeling depressed and many other mental and social hurdles. 

Insomnia is the top leading factor for depression and mental disorders. Not only this but good sleep is highly recommended for proper and healthy skin as well. 

Hence, along with other nutrition and health-related issues, good sleep should be one of the top concerns when you decide to start a healthier lifestyle.

Find the right room temperature for sleeping


One of the most important things to be considered before going to bed is the comfort level of the body based on its surroundings. 

According to the doctors, a minimum of 18°C is recommended for a night of healthy and comfortable sleep. At night, the body temperature decreases according to the needs of our brain while we are asleep, and an optimum temperature helps the body to maintain the needed sleep throughout the night. 

A room with too hot or too cold a temperature disturbs the body and deprives it of good sleep.

Make your room visually relaxing


While going to sleep, one of the main things that should be considered is to maintain and adjust the room visually. What It means is, the lighting of the room should be adjusted as per one’s comfort. 

As per the doctors, the light should be dim and comforting and never too light and harsh. Or if possible, try to get your house painted in such a way that the colours are subtle, relaxing and calm so that it doesn’t hinder your sleep. 

Use neutral colours

Usage of neutral colours is highly recommended for a night of deep sleep. Creating a conducive environment for falling and remaining in deep sleep is a must. It is important to create such an environment that makes you feel at ease during bedtime and experience that serene and heavenly sleep. 

Avoid creating mess or clutter in your sleeping area that can facilitate any kind of stress or anxiety. 

Make it simple

Make it as simple as possible for you. Don’t try to make a long list of rituals to be done before sleeping. Just do what’s too important and take it slow. 

Create a schedule and enjoy doing it. Fall in love with the process and don’t force yourself to stick to anything that isn’t giving you comfort. Never go to the bed empty stomach. 

Eat something light, always. Create a restful environment, avoid the stress regarding less sleep, and just stick to the easy and approachable pattern. 

Have a theme or a pattern

Create a simple pattern and try to stick to it. Never miss the sleep schedule, as it severely affects one’s health. Irregular sleep patterns disturb the circadian rhythm of the body and create a mess in the entire body functioning. 

Try to go to the bed, at sharp 10 or before and wake up exactly after 8-9 hours or as required by your body. Fix a time to go to bed and to wake up as well. No matter what day it be, whether a weekday or a weekend, stick to your time. 

Prioritize sleep and make it an essential part of your day. Be consistent with your pattern, don’t break the chain. Make gradual changes, if needed. Don’t make any abrupt changes.

Isolate from the noise


Stop the usage of any sort of loud sounds before and during bedtime. Too much noise disturbs the mind and creates a mess during sleep and deprives us of a good and deep sleep that our body needs. 

If needed, draw the curtains. Shut the doors. Block any kind of noises in every possible way. Sleeping with headphones, earplugs, white machines could be some alternatives for blocking unwanted noise during sleep. 

If that is not what's working, exchange the sound noises with something that you enjoy and find relaxing.

Avoid exposure to blue light


Exposing one’s eyes to the blue light in the dark or before going to the bed, is unhealthy for a good sleep and eyesight as well. 

The Blue light is transmitted through our eyes into a specific “control centre” of our brain. 

There are other influences on our body’s internal clock, including melatonin (a hormone released in your brain that plays a role in sleep), physical activity and other social behaviours.



Sleep is an important part of our daily life cycle and it should be taken care of with utter importance. As we have already discussed its benefits, we should now understand that it’s high time that we realize its true importance and take it seriously. 

For a quick review, Avoid electronic gadgets before bedtime. Don’t expose yourself to harsh lighting, harsh noises, blue lights. If possible, read for a few minutes (from books and not from the laptop or the smartphones), meditate for some time, listen to some relaxing sounds or songs to calm your mind and brain. 

Other than all this, try to expose yourself to the sunlight during the daytime, it helps you secrete the sleep supporting hormone, Serotonin. It helps you to get quality sleep during bedtime. 

Along with this, ensure that you have a great mattress to aid in your sleep and put you through the phase of waking up without any pain and pressure.

Pay attention to your sleep hygiene and adjust it as per your needs. Don’t overlook it. Don’t take it for granted. Make it a habit to be punctual to your sleep just the way you are with your other things.



Still, confused about designing your bedroom? Read these FAQs to know the answer to common questions. 

[faqs style='toggle' filter='learn-to-create-an-ideal-sleep-environment-in-your-room']"

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