A ‘No-Tech-Allowed’ Rule
“A bedroom primed for sleep is one in which the use of electronics within an hour of bedtime is kept at an absolute minimum,” says Maas. We’re all guilty of last-minute, before-bed emails or House of Cards binges under the covers, but good sleepers often know better. All of these devices put out a lot of blue daylight spectrum light, which blocks the flow of the sleep hormone melatonin and delays sleep onset, says Maas. Leave your iPad in the living room or download an app like f.lux, which works to reduce the stimulating effects of blue light. Or you could give one of these five soothing sleeping apps a try!
A Pitch Black Room
Think your room is dark? Double-check the air filter, humidifier, air conditioner, or the alarm clock for blinking lights. “People ask me to check out the environment of their bedrooms and when they turn off the lights, it’s like I’ve just entered the NASA control room,” says Maas. “Bedrooms are full of little lights—enough to disturb sleep even through closed eyelids.” Either unplug before bed, throw a towel over items like alarm clocks, or physically turn objects with blinking lights around so they don’t face you, he suggests.
Softly Colored Walls
Brightly colored walls—namely red ones—can be intense and alarming, says Maas. Not exactly the ideal recipe for a good night’s sleep. In fact, research suggests that blue walls promote the best sleep, while other short shades of green and yellow work to calm, too. Click here for more color psychology tips for your home.