If you’re having trouble catching zzz’s, you’re not alone. According to the Centers for Disease Control and Prevention, one in three adults don’t get enough sleep. While its recommend to get a solid seven hours of uninterrupted sleep per night, many of us find ourselves tossing and turning until morning. And our sleeping environment could be the culprit.

Bedrooms are supposed to be slumber sanctuaries, yet can sometimes be the largest factor in our inability to relax and fall asleep. Fortunately, a few small tweaks could turn your bedroom into the serene oasis you need.

Declutter

Whether we’re conscious of it or not, a messy bedroom weighs on your mind and acts as a constant reminder of chores that need tending. Your best bet is to keep your room as tidy as possible, so that your mind is clear when it’s time to snooze.

While it may not be possible to deep clean your room every day, a couple small steps can give the illusion of tidiness until you’re ready to tackle bigger tasks. For example, you may not have the energy to do a full load of laundry, but by putting all of your dirty clothes in the hamper rather than on the floor is a great first step—and it will greatly improve your sleeping environment by helping to declutter your bedroom.

Unplug

While it may seem harmless to keep your mobile devices by your bedside, those small screens could do big damage. The blue light that illuminates from electronic screens has the ability to disrupt sleep, often messing with your circadian rhythm. The light signals our bodies that it’s time to wake up, and could disrupt your sleep all night long. Just staring at a screen before bed could be enough to throw your natural sleep cycle out of whack.

Try to clear your room of any electronic screens, like mobile phones, tablets and TV’s. Also, try to avoid screens as much as two hours before sleep, if possible. If you typically try to wind down with screen time, opt for other ways to lull yourself to sleep. Read a book, write in a journal or meditate so you can go to bed with a clear mind and a well-adjusted circadian rhythm.

Add Some Foliage

Want some decor that doubles as a sleeping aid? Then plants are your new best friend. By day, they add a pleasing aesthetic and lively greenery to your room. By night, they are your personal sandman. Some plants to consider are those that give off peaceful scents, like lavender or jasmine. Proven to reduce anxiety and stress, these plants act as a natural aromatherapy to help your body relax and ease into sleep more quickly.

Other plants improve the quality of air by filtering out toxic chemicals and carbon dioxide. Plants like the snake plant or spider plant may sound creepy, but their air purifying benefits and beauty make them a popular addition to any bedroom decor.

Keep Your Cool

It’s easier for your body to rest in cooler temperatures, so opt to reduce the thermometer before lights out. Depending on where you live, and personal preferences, you can also opt to open a window or invest in a small electric fan to keep things cool while you rest.

Try Aromatherapy

If you have trouble falling asleep at night, try following your nose! Aromatherapy, or Essential Oil Therapy, is an alternative medicine practice that relies on the sense of smell to help you heal, refocus or relax. There are several sensory smells that have been linked to reducing stress and promoting sleep. When it’s time for lights out, reach out for some of these soothing scents:

- Lavender
- Chamomile
- Jasmine
- Ylang Ylang

You can add a couple drops of essential oil to a diffuser or light up a naturally scented soy candle an hour or so before bedtime to get your body ready to slip into slumber (just be sure to blow out any candles before drifting off to sleep!).

Keep Sleeping Aids Handy

By sleeping aids, we’re talking about natural ways to block out light and sound. While they may seem like issues primarily for light sleepers, even the heaviest snoozer can suffer from too much light or sound while trying to catch some zzz’s.

You may not have complete control over the light or noise source (say for example it’s a streetlight outside your bedroom window or a nearby train that’s ruining your sleep schedule). However, there are steps you can take to reduce their impact on your sleep. Black-out curtains and blinds are a great investment for your sleep, and for creating a beautiful sleep sanctuary. You can also pick-up an all natural, cotton sleep mask to keep your eyes covered and protected from light while you snooze. Cancel out noise with softer tones that can lull you to sleep, like a white noise machine or small fan. Another option would be to get some ear plugs to help muffle noises while you sleep.

Curl Up in Quality Bedding

The best way to get better sleep is investing in high-quality, comfortable bedding that is breathable, soft, and durable to last you a while, night after night, and wash after wash. We spend a third of our lives in bed—it’s time to think about your bedding!

Organic cotton bedding is the best choice, like our 100% organic cotton sheets. While conventional cotton sheets leave you curling up with a mess of chemicals each night, natural cotton sheets are free from any harmful pesticides or harsh dyes.

Our cotton sheets are breathable and soft, so you can drift into sleep without having to count sheep. And for the socially conscience, our organic cotton sheets are ethically produced and Fair Trade Certified™, so you can sleep easy with products that have helped small farmers across the world thrive in the textile industry. Now that you know the secrets to turning your room into a slumber haven, it’s time get some rest!