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13 Easy Bedroom Upgrades To Change The Way You Sleep

You don't even have to do all thirteen — just pick one or two that you like best.

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1. Make sure you have the pillow that's best for the way you like to sleep.

According to The National Sleep Foundation:

Back sleepers need a thinner pillow that cradles their necks.

Stomach sleepers need ultra thin pillows — or even no pillows at all.

Side sleepers need a thicker pillow with a gusset (like this one).


4. Swap out your white-light halogen, fluorescent, or LED light bulbs for bulbs that give off a warmer-tone light.

Read more about why here (basically, whiter bulbs emit light similar to daylight, which tells your body to stay awake) . And while you don't have to buy fancy Edison bulbs (like this one), they do look pretty cool.

5. Seriously, get the hell away from blue light, including the light from your screens.

Like bright light bulbs, the blue light that your computer, TV, iPhone (and whatever other electronic devices you love to stare at before bed) emit basically tells your body that it's still light outside, and completely messes up your body's natural sleep patterns. Read more about it here and here.

Thankfully there are some things you can do about it that don't involve ditching your bedtime Netflix habit — you can download f.lux, which dims your displays when the sun sets. And the next iOS update is supposed to have a "Night Shift" mode that does the same thing.

6. And then flood your room with light when you wake up.

Instagram: @westelm

Opening the curtains and getting a good dose of sunlight first thing in the morning will help you wake up — and help you fall asleep at the end of the day. Read more about it here, and learn more about your ~circadian rhythms~ here.

7. Make your room smell like something — really, anything — that makes you happy.

Lavender is very relaxing for many people, but there are many scents that could help you out! It really just has to do with you and what makes you feel relaxed and at home.


8. Move your work-at-home space from your bedroom to a coffee shop or your kitchen table.

Natalie Brown /

Doing stressful or anxiety-inducing things in your bedroom can make it harder to relax there when it's actually time to chill out. Read more about that here.

9. Move your alarm clock out of sight.

This tip, from health editor Casey Gueren, has everything to do with avoiding anything that makes you stressed out or anxious when you're in your ~relax zone~. Read more bedtime relaxation tips here, and get this vintage alarm clock here.

11. Vacuum your floor and wash your sheets and pillows.

Bostonista / Instagram: @bostonista

Allergies can wreak havoc on your snoozing abilities. Keep the allergens at bay by keeping your room clean! Learn how to wash pillows properly here (you should wash them at least twice every year).

12. Make a cozy place ~outside~ of your bed (and ideally, outside of your bedroom) to retreat to when you have trouble sleeping.

Instagram: @veganwife

When you have trouble falling asleep or wake up in the middle of the night and can't get back to sleep, it's best to get out of bed and do something relaxing for a while (like reading*, listening to music, or sipping a cup of tea). Then try to go back to bed.

*If you're reading an e-book, make sure it's not emitting that sleep-disrupting blue light.

13. Make up your bed every single morning.

Rachel Miller / BuzzFeed

Here are 24 reasons why. Also, the National Sleep Foundation also says that "People who reported making their bed in the morning were 19% more likely to get a good night's sleep every night."