According to the American Academy of Sleep Medicine, as many as 35% of people suffer from brief periods of insomnia (1).

If you’re one of those people, don’t worry – it turns out making a few minor adjustments to your bedroom can help you sleep better.

Read on for 6 simple ways to upgrade your bedroom that will enhance the quality of your sleep — fast.

1. Install Blackout Shades

Blackout shades are fantastic at creating a darker and better sleeping environment.

In addition to blocking out artificial light, blackout blinds block out natural light — so you won’t have to worry about the sunrise invading your bedroom in the early-morning hours.

The result? You’ll be able to enjoy sleeping for longer (no matter what’s going on outside your window).

One caveat: as you shop for blackout blinds, make sure you find a product that has at least two layers. This is essential for blocking out all light — rather than just some of it.

2. Wear an Eye Mask

A high-quality eye mask can make a huge difference to your sleep quality.

When fitting yourself for an eye mask, be sure to get one with an elastic strap, because those are more comfortable.

Also, some padding around the eye can help the mask to not feel too tight around your face. Not only will you be comfier — you won’t have to worry about any light disrupting your sleep.

3. Use a Nightlight

4. Wear Earplugs

Noise can have a massive impact on the quality of your sleep.

To block out unwanted sounds, try earplugs that offer a noise protection level of 32 (that way you can still hear a fire alarm in case of emergencies).

5. Buy a Scent Diffuser

Believe it or not, your sense of smell has a powerful impact on your ability to sleep.

There are tons of smells that can help with relaxation.

One of the most famous smells that promotes relaxation is lavender. Try using a lavender-scented diffuser (that you plug in while you get ready for bed) or pillow spray.

If you don’t like the smell of lavender, try jasmine instead. Jasmine has a soothing effect and can help calm your mind and body so you fall asleep easily (2).

6. Get an Aloe Vera Plant 

Time to Upgrade Your Bedroom 

If you’ve been having trouble falling asleep, or staying asleep, try the six tips above to nip your insomnia in the bud.

Trying even one of the suggestions above could dramatically improve the quality of your sleep. And every small improvement makes a big difference.

Which tips are on your must-try list?

Sources:

(1) Heffron, Thomas. “Insomnia Awareness Day facts and stats." Sleep Education, 10 Mar. 2014, www.sleepeducation.org/news/2014/03/10/insomnia-awareness-day-facts-and-stats 

(2) “Smell of jasmine 'as calming as valium'." The Telegraph, 10 Jul. 2010, www.telegraph.co.uk/news/science/7881819/Smell-of-jasmine-as-calming-as-valium.html 

(3) Beaty, Vanessa. “ Top 10 NASA Approved Houseplants for Improving Indoor Air Quality.” DIY & Crafts, 16 Jan. 2014, www.diyncrafts.com/4457/home/top-10-nasa-approved-houseplants-improving-indoor-air-quality