If you have trouble getting a good night's sleep, your bedroom may not be optimally set up.
Late-night TV, a cell phone on the nightstand, an open laptop across the room—while these may be in your bedroom or at night, they could actually be harming your sleep quality.
Improve the quality of your rest by following these simple tips from Dr. María Celia Daraio, a neurologist and sleep medicine specialist.
Make these 4 simple changes to your bedroom and create a better environment for rest.
Darken your room
Light slows the production of melatonin, a natural hormone that promotes sleep. That's why keeping your bedroom dark is an essential part of creating a good sleep environment.
Dim your bedroom lights as bedtime approaches to signal your brain that it's time to wind down for the night.
Also reduce your exposure to blue light: Turn off electronic devices with screens like TVs and computers, and set your phone to the "night" setting.
Continuous exposure to blue light can keep you awake even if you have the room lights off.
To ensure your bedroom stays dark throughout the night, be sure to lower your blinds or use blackout curtains.
Lower the temperature of your bedroom
As you sleep, your body temperature naturally decreases to promote sleep. Keeping your bedroom cool facilitates this natural process and makes it easier to fall asleep and stay asleep.
The optimal sleeping temperature is slightly different for everyone, so you can experiment with different nighttime temperature settings to find a good sleeping environment. In general, experts consider 15 to 20 degrees Celsius (59 to 68 degrees Fahrenheit) to be optimal for high-quality sleep.
Choose a comfortable mattress and sheet set
Identifying which type of mattress, sheets, and pillows are most comfortable and ideal for each person is very important for a restful night's sleep.
Your mattress preference may depend on your sleeping position, whether you share a bed, or whether you suffer from overheating while sleeping, among other factors. Fortunately, there is a wide variety of standard and ergonomic mattresses to choose from.
A comfortable pillow will help support your neck and back throughout the night; a poorly chosen pillow, on the other hand, can contribute to headaches, neck pain, and arm numbness.
5 special pillows to personalize your rest. Which one do you like best?
Also consider what you put on top of your mattress . Choosing a mattress cover or sheet set that feels comfortable will make it easier to fall asleep and decrease the likelihood of waking up during the night from being too hot or too cold.
Test the feel of different sheets or blankets to determine which one you like best, then select your favorites.
Reduce noise
Minimizing noise in the bedroom at night can increase the amount of deep sleep you get while reducing the likelihood of waking up during the night.
When it's time to go to bed, turn off all outside sounds (including the TV; sudden volume changes make it harder to fall and stay asleep). A quiet environment is much more conducive to a restful night's sleep.
Improving our sleep is easier than it seems, don't you think?
By setting up your bed in the most comfortable way and keeping your room dark, cool, and quiet, you can transform your bedroom into a sleep environment that promotes rest.
If sleep problems persist, we recommend checking out the Sleep Better program . In it, you'll learn the most important habits and techniques for getting a good night's sleep.
