Create a Sleep-Friendly Space
Jun 10, 2020Your Sleeping Space Can Help You Sleep
All of your daily movements and routines should be rewarded with the best sleep you can get. Simple changes to your bedroom can help make that happen.
Keep It for Sleep. Keep the bedroom for sleep. Remove work-related items, TVs, or other electronic devices. Keep the room simple and uncluttered.
Keep It Dark and Tech Free. Even small amounts of light can alter melatonin secretion, so shut out all possible lighting (including alarm clocks, cell phones and night lights). Get room-darkening shades for your windows if needed or consider using an eye mask at night.
Keep It Quiet. When you cycle into a lighter stage of sleep, even the slightest sound can wake you up. If your partner snores, consider using a white noise machine (e.g. a room air cleaner). If need be, consider sleeping in separate rooms—studies show that most couples sleep better in separate bedrooms.
Keep It Cool. You sleep best when your body is cooling. 60-70 degrees is an optimal range for bedroom temperature at night.
Keep It Comfortable. A good mattress and pillow are obviously a plus for sleep, but they don’t have to be expensive. The key may be to spend some time trying out a new mattress before you buy it. Consumer Reports says that spending 15 minutes testing the bed in the store is as good as taking it home for a longer trial.
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