BEDROOM & SLEEP

A simple bedroom makeover, starting with a comfortable bed, can help you sleep better & through the night.

Sometimes it takes more than being tired to fall asleep. Relaxation techniques can help you sleep more soundly, but don't stop there. Creating the right atmosphere in your bedroom will also lead to better sleep.

The ultimate sleep setting starts with a comfortable bed - good pillows & a blanket or comforter make your bed more inviting. You also want to set the right mood to help you sleep.

People have trouble sleeping for many reasons. Sleep problems may have to do with human instinct & the need to survive. 

Difficulty sleeping is a normal reaction to stress & to an unhealthy or dangerous environment. This probably gave our ancestors a survival advantage when the greatest risk to their well-being

Was being attacked at night, whether by saber-toothed tigers or enemy tribes.

How does that affect your sleep today?  We are probably hardwired not to sleep as well when there are problems in our lives. This may be part of the reason that insomnia is often associated with stress, depression & anxiety. Being physically uncomfortable when trying to sleep can make it even harder.

The right sleep environment is essential to set the stage for better sleep. Give your bedroom a makeover with these tips:

• Set an appropriate noise level. Certain sounds may annoy you at night, while having your room too quiet can also affect your ability to sleep. White noise is purposeful noise (usually a steady, low-level background sound) that blocks out distracting sounds. Try running a fan at night or playing a CD of soothing sounds, like rain or ocean waves - whatever relaxes you.
• Check the temperature. It can be difficult to sleep in a room that's too hot or too cold. The right temperature depends on your personal comfort level. Find out what makes you most comfortable in bed so that you don't wake up sweating or shivering.
• Make a comfortable bed. When you slip into bed at the end of a long day, it should feel welcoming, luxurious & relaxing. Clean, soft sheets, blankets or a comforter & pillows are a given. But also make sure that your mattress is in good shape & has the level of firmness you need.
• Turn out the lights. Exposure to plenty of sunlight during the day can help you sleep better at night, but you want your room as dark as possible while you sleep.  Hang curtains or shades designed with a backing material that blocks outside lights & early morning sunlight, or consider sleeping with an eye mask.
• Limit bedroom activities. When you work, watch TV, or play on the computer in bed, it stimulates you & negatively affects your ability to sleep. Learning to associate your bedroom with only sleep will help you fall asleep & sleep better when you're in your bed.
• Give yourself some space. If your partner's snoring interferes with your sleep, talk about solutions to get it under control. If you have pets, consider keeping them out of your bedroom at night. Sleep is a necessity & it should be restorative. It can also be enjoyable. Create a tranquil sleep environment so that you can sink into a deep, restful sleep easily each night.