1. Sleep in the dark.
Our bodies respond to darkness by producing the hormone melatonin that is responsible for several biological functions including deep sleep. Even small amounts for light from electronic devices such as phones, clocks, and cell phones can disrupt melatonin production. Make your room as dark as possible by using blackout drapes and turning off electrical devices or covering lights with electrical tape. Use a sleep mask when away from home.
2. Keep the bedroom cool.
Most people turn the thermometer down when going to bed to conserve energy, but lower temperatures help you fall asleep and stay asleep. Researchers have found that keeping the bedroom temp between 60 to 68 degrees Fahrenheit is optimal for sleep.
3. Keep it quiet.
Reduce noise where possible – shut doors, close windows, keep pets out of the bedroom. If you have a snoring partner sew a pocket in the back of a nightshirt and stick in a tennis ball in it to prevent the sleeper from turning on their back. After a couple of weeks, the snorer may be conditioned to not roll on their back and can stop wearing the tennis ball shirt. Wear earplugs if you have to, but tying a scarf around the head and ears to block noise is healthier. Earplugs get dirty and often are placed too far into the ear canal. This can lead to plugged wax and ear infections. Some people find white noise machines helpful in aiding relaxation and improving sleep by distracting the sleeper from unwanted sounds.
4. The bedroom-pleasant, clean, and inviting.
Healthy Sleep is one of the most important aspects of your life. Put more care into decorating your bedroom than any other room in the house. Keep your bedroom clear from clutter, exercise equipment, work-related items, sewing machines or anything that suggests work. It is not a dumping ground for “stuff”. Clean sheets, fresh air, and dust-free environment will enhance the sleep environment. Beware of dirty carpets! Carpets hold allergens, dust, and bacteria that can interfere with healthy sleeping.
Sources and further reading:
Melatonin: New Research Shows Impressive Health Benefits,
Why Sleeping in Darkness is Important to Your Health,
Prevention and Treatment of Sleep Disorders Through Regulation of Sleeping Habits
Ear Plugs,
Decorating Your Bedroom for a Good Night’s Sleep
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