From cooling sheets to fancy pillows, there are tons of products on the market that claim to help you upgrade your sleep quality. When choosing the best upgrades for your bedroom to enhance sleep, use science to help inform your purchases. 

This will help you prevent wasted money and focus on biohacking efforts that produce results. With modern technologies, you can improve your sleep and improve how you feel both throughout the night and during the day. Below, explore some of the best science-backed biohacking techniques to help you get the best rest possible.

Which Mattress Should You Use?

Choosing a mattress ultimately comes down to a personal choice. While some people may prefer ultra-firm mattresses, other people may enjoy sleeping on a very soft mattress. With this in mind, it’s best to consider the way you prefer to sleep when selecting mattress firmness. Back sleepers generally do better with firm mattresses, while side sleepers may prefer softer mattresses. 

When selecting a mattress, it’s also important to consider your health condition(s). Research suggests people who have chronic back pain may be able to improve their sleep with a medium-firm mattress, helping to relieve symptoms associated with chronic back conditions.

Recent advancements in mattress technology can also help you to further biohack your sleep beyond mattress firmness. For example, some cooling mattresses can help to optimize body temperature, changing your body while you sleep. Taking things one step further, some mattresses can also offer light vibrations that serve as alarm clocks, helping you to maintain regular sleep and wake patterns.

Rethinking Bedroom Design for Improved Sleep

How you furnish and design your bedroom also impacts the quality of sleep you’ll get. Research supports the use of dark environments to improve overall sleep quality. Ultra-dark environments in the bedroom signal to the body that it is time to sleep, helping make it easier to fall asleep and stay asleep. To make your room dark, blackout curtains are a simple, affordable, and effective option.

The sounds taking place in your room also may impair your ability to get a restful night’s sleep. For those who live in busy or hectic environments, a sound machine can help drown out distractions and overstimulating sounds to improve sleep. In addition to distractions coming from sounds, items throughout the room may also serve as distractions. Aim to keep a clutter-free room that is neat and organized to promote quality sleep.

TV’s in the bedroom are another common problem that may impair your sleep. The artificial light that comes from a TV can make it difficult to sleep. Furthermore, keeping a TV and other electronics out of the bedroom space helps create a sanctuary that is “for rest”, training your mind to recognize the bedroom as a place of rest only.

Try Essential Oils In Your Bedroom

Another great way to biohack your sleep, rooted in science, is the use of essential oils. In particular, using lavender aromatherapy has been shown to help promote deep and restful sleep. Adding a diffuser with classic essential oils to your bedroom may help support improved sleep and can safely be used during sleep.

In addition to lavender, some sleep essential oil blends may include chamomile, cedarwood, and sandalwood. However, the most compelling research is available on the use of lavender aromatherapy. Not only is this a great way to biohack your sleep, but aromatherapy can also be used during the day for other health benefits using different types of oils.

Tray with an aromatherapy oil diffuser, candles, and aromatherapy reed diffuser.

Upgrading Your Bedroom Space 

Upgrading your bedroom space can help you to improve your sleep quality and can be done in a variety of ways. From aromatherapy to cooling mattresses, there are many ways you can create the perfect bedroom for the best night’s sleep. When combined with other biohacking techniques, like improved nutrition, you’ll soon be on your way to reparative and rejuvenating sleep.