If you’re struggling with restless nights and tossing and turning, adding houseplants to your bedroom may be the natural sleep solution you’re looking for. Many plants offer air-purifying qualities and calming effects, helping to create an environment conducive to quality rest.
Here’s how you can harness the power of plants to promote healthy sleep, including the best types of plants, their ideal placement, and care tips for your sleep sanctuary.
Best Plants for Sleep Health
Several houseplants have been shown to improve sleep by purifying the air, releasing calming scents, and increasing humidity. Here are some top choices:
- Lavender: Known for its calming properties, lavender has been shown to reduce heart rate, lower blood pressure, and reduce anxiety, all of which contribute to better sleep. Research suggests that lavender’s fragrance can help improve sleep quality and increase slow-wave sleep, essential for deep rest. Lavender plants do well in sunny spots and need moderate watering.
- Aloe Vera: Aloe vera is a low-maintenance plant that helps purify the air by removing harmful toxins like formaldehyde and benzene, which can disrupt breathing during sleep. Aloe vera thrives on indirect sunlight and should be watered sparingly, making it a perfect plant for your nightstand.
- Snake Plant: This hardy plant is another air-purifying option that releases oxygen at night, improving the air quality in your bedroom. Studies have shown that cleaner air can result in less nighttime coughing and snoring, leading to more restful sleep. Snake plants are easy to care for, only needing water once every couple of weeks.
- Jasmine: Like lavender, jasmine has a soothing fragrance that reduces anxiety and promotes relaxation. Research has found that the scent of jasmine can decrease anxiety levels and lead to better quality sleep. Place jasmine by a window with bright light for the best results, and water it regularly.
Where to Place Your Plants for Sleep Benefits
The placement of your plants plays a critical role in maximizing their sleep-promoting benefits. Here’s how to arrange your sleep oasis:
- On Your Nightstand: Smaller plants like lavender and aloe vera are great for the nightstand. Keeping these plants close to where you sleep allows you to benefit from their air-purifying effects and calming scents. Lavender’s soothing aroma will diffuse through the air while aloe vera keeps your bedroom air clean.
- By a Sunny Window: Plants like jasmine and the snake plant need indirect sunlight, so placing them near a window ensures they stay healthy. You’ll also benefit from natural light exposure, which helps regulate your circadian rhythm—a key to good sleep. According to a study from the National Sleep Foundation, getting daylight exposure during the day can help you fall asleep faster at night.
- On a Shelf or Dresser: If you’re short on space, consider placing your snake plant on a dresser or shelf. It can still purify the air while tucked away, making the most of your bedroom environment without taking up too much space.
Creating the Right Environment
In addition to choosing the right plants and positioning them strategically, creating an overall restful environment is crucial for better sleep. Here are some tips to help your plants thrive while
optimizing your room for relaxation:
- Temperature and Humidity: Most houseplants, especially those that promote sleep, prefer a room temperature of 65 to 75 Fahrenheit. Keeping the humidity between 40-60% helps plants like aloe vera and snake plants thrive, while also maintaining moisture levels in the air to soothe dry sinuses and skin at night.
- Lighting: While some plants like indirect sunlight, placing them too close to artificial lights can disrupt their natural growth cycle. Avoid placing your plants near bright artificial lights or LED screens, which can also negatively affect your sleep cycle.
- Care Routine: Ensure that your plants are well taken care of by developing a routine. Lavender and jasmine need moderate sunlight and should be watered regularly, while aloe vera and snake plants prefer less frequent watering. Regularly checking the soil moisture is essential for plant health—too much or too little water can stress the plant, making it less effective at improving the air quality in your room.
By adding houseplants to your bedroom, you can create a more restful, calming environment that promotes deep and restorative sleep. You’ll be on your way to better sleep and a healthier, happier life. Connect with the Alaska Sleep Clinic if all your efforts to create a perfect oasis is still not allowing you the quality sleep you desire.
