8 Upgrades for Better Sleep

In a world of chaos and upheaval, getting a full night’s restful sleep is not only important, but imperative to maintaining peace and structure within your body. The difference between a good day and a bad day could very well be, waking up on the wrong side of the bed. But how could that be prevented? Sleep relies on more than just laying down at 11 PM and sleeping for eight hours. There are many different factors that play a huge role in how well you sleep. Read on to discover eight of them.

1. Take Advantage of a Pre-Bedtime Ritual 

   Taking the time to prep yourself for the most restful night's sleep will give you just that. Make it a ritual and stick to it. Put down all devices at least 30 minutes prior to bedtime. Pick up a book instead. Spray magnesium on your wrists. Wear only the comfiest of pajamas. Drink an herbal tea (no caffeine!). Giving your body the time to unwind from the stresses of this world will do wonders for your sleep.

Architectural Digest

2. Invest in a Good Mattress 

   At least 60% of Americans are sleeping on a bad mattress. Don’t be part of that statistic. If your mattress is 10 years old, it’s time to get a new one. Consider your back and choose one that is firm but not too hard. Hybrid mattresses are a relatively recent innovation that combines springs and foam to create a mattress that is extremely comfortable and supportive. New technologies aid hot sleepers by integrating cooling features into the mattress. 

Architectural Digest - Joanna Gaines

3. Top it off with Quality Pillows

   A mattress is only as good as the pillows that lie above it. The cloud-like poufs are what cradle the center of rest, a head. Proper support and comfort make up any good pillow. My favorite? Down pillows, filled with natural feathers, encased in a cotton cover. Cotton is the best for breath-ability and doesn’t cause exposure to toxic chemicals when you sleep.

4. Think About Adding a Weighted Blanket Studies show that weighted blankets can reduce anxiety and promote relaxation. The weight of the blanket mimics the feeling of being hugged and held. Thus leading to an easier time falling asleep and a better chance of staying asleep. There is also a link between sleeping with a weighted blanket and improved mood. Weighted blankets can release oxytocin, a hormone associated with feelings of well-being and comfort.

Architectural Digest - Nate Berkus and Jeremiah Brent

5. Install Blackout Shades 

   Shutting out outside light can improve sleep quality tremendously. A dark environment actually sends signals to the body to produce melatonin. Blackout shades reduce the risk of sleep interruptions, allowing for a better quality of rest. As an added bonus, the thicker fabric also helps reduce exterior noise — another factor in getting a good night’s sleep.

   
   

6. Minimize or Block Out Noise 

   As noise pollution increases, particularly in heavily populated areas, it is more important than ever to create a sound-free bedroom. In terms of design, think texturally. Flat, hard surfaces won’t do the trick. Instead, opt for a plush rug, upholstered furniture pieces, and feathery throw pillows covered in thick fabrics. Don’t forget to think vertically, like buying heavy curtains or putting up wallpaper. Reports have said that having plants in a room also helps sound absorption. Pending there is still too much noise in the room, there is the option of sleeping with earplugs (I love the Loop brand for a fashion forward choice) or playing white noise to drown out other sounds.

7. Get Smart

   Use technology to your advantage. Create a schedule for your thermostat to ensure consistent comfort. Motorized shades can block out natural light or open automatically so you can rise to the golden sun glow. Place smart bulbs in the light fixtures that dim as the night goes on, supporting the circadian rhythm. Better yet, sync it all into a routine so when you say “Alexa, goodnight,” she knows exactly what to do. AC on, shades shut, lights dimmed to be off in 30 minutes, and your day is done.

8. Prioritize Your Circadian Rhythm 

   The natural internal clock, aka the circadian rhythm, is the key to restful sleep. The biggest disruptor? Exposure to artificial light. Whether it be from electronic screens or bright, cool-toned lights, limiting the subjection is basically guaranteed to allow for more rest. So turn down the brightness, or wear some blue light glasses, dim the lights, and change them to a warm temperature light for bonus points. And in the morning, open your shades right away. That immediate sunlight is better than morning screen time, I promise.

ABOUT THE AUTHOR

Born and raised in New York, Shana Beck is an interior designer and writer with a degree from the New York School of Interior Design. Her work focuses on blending design principles with insightful commentary, offering a fresh perspective on trends and innovations in the field. With a passion for writing and a deep understanding of aesthetics, she aims to make complex ideas accessible and engaging, bringing a fun and cool approach to professional content. You can reach her at 845.825.1537 or shanabeck7@yahoo.com