The majority of people will have difficulty sleeping at one point or another in their lifetime, be it stress-induced or related to a physical ailment. Those of us who have already been through times of elusive slumber know just how frustrating it can be to try and function with a tired body and mind. Even if you have never had the misfortune of less-than-ideal sleep patterns, you’ve most likely heard a lot of the basic tips for ensuring a peaceful night’s rest: get plenty of exercise, avoid caffeine before bedtime, take a hot shower and so on.
As important as these things are, it’s equally important to not overlook the place where you spend those hours of peaceful dreaming — your bedroom. While establishing a sleep schedule is half the battle, many factors remain that influence the quality of your sleep throughout the night and just how rested you’ll feel when the morning comes.
Keep it Dark
Installing curtains is the easiest way to accomplish this. The darkness they provide will trigger your body to flood the brain with melatonin, which helps to maintain the body’s circadian rhythm, or your “internal clock†that plays a critical role in when we sleep and when we rise. Just be careful you don’t go too dark, or else you’ll also block the morning sun and find it difficult to wake in the morning.
Don’t Cheap Out on the Mattress
The best advice on selecting a mattress is to look for one that comfortably supports your shoulders, lower back and hips. The average life expectancy for a quality mattress is about ten years. After that, it most likely won’t offer you much in the way of proper support. Money isn’t everything, however, so make sure to spend at least 15 minutes testing the display mattresses before deciding which one feels the best to you.
Don’t Cheap Out on the Pillow, Either
As with your mattress, a “good” pillow will vary from person to person. The important thing is that it supports the natural curve of your neck. Select one that feels comfortable based on its firmness and thickness. For those prone to allergies, consider feather pillows, as research has shown that synthetic pillows generally hold a greater amount of dust mites, a common allergy trigger.
Kick Out the TV
Your bedroom should be reserved for the three S’s – sleeping, sex and silence. You want your body to initiate shutdown mode as soon as you lay down in bed, not subconsciously reach for the remote.
Kick Off the Dog
As much as you adore that furry little rascal, sharing your bed with them is only going to hurt both of you in the long run. Putting this kind of unnecessary (albeit friendly) obstacle in your otherwise comfortable bed is bad for obvious reasons and ultimately leaves you with less energy to spend caring for them. Consider laying down a cushy pad or doggie bed for your four-legged friend on the floor instead.
Clear the Air
Especially helpful for those with allergies and respiratory problems, an air purifier is a smart idea for those who live in larger metropolitan areas with poor air quality. Spreading a few plants around your bedroom is also a good (and cheap) way to improve air quality, with the added benefit of the natural calming effect plants are known to have.
Manage the Moisture
If your bedroom is too dry as a result of your local climate, you’ll know it. Waking up with a sore throat, dry nose, or nose bleed are signs of too little humidity and that you should consider purchasing a humidifier for the bedroom. On the other hand, if it’s excess humidity bothering you, opt for a dehumidifier instead.
Keep Your Cool
Do you find yourself constantly tossing and turning, kicking a leg outside the covers to regulate your body temperature throughout the night? Try setting up a fan to blow on your face at its lowest setting while you sleep. Creating a consistent, comfortable temperature will go a long way in yielding a similar sleep experience.
Don’t Let Snoring Go Untreated
Whether you or your partner are the one sawing logs, there’s little doubt your sleep is being adversely affected by it. Take the time to contact your doctor about a potential sleep disorder if it hasn’t been done already. In the meantime, invest in some good earplugs and check out this article from WebMD to learn about the most popular natural snoring remedies.
What About the Alarm Clock?
In a perfect world, you’d pop out of bed rested and refreshed every morning at just the right time. Down here in reality, those of us who choose to rely on alarm clocks can lessen the shock of early morning consciousness by opting for a “progression alarm clock”. These unique devices gently wake you with a gradually increasing progression of sounds, ambient light and in some cases, aromatherapy scents.
For further information, tips and research on optimizing sleep, visit:
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So true man. If people only knew how those extra hours of sleep contributed to overall health.
Speaking of which…my mattress sucks!.
My mattress is awesome. I should really sleep in my bed more often.
I think this warrants creating a new national organization — the National let’s-take-a-nap-at-work-even-though-we’re-grown Council. I think people would be much more productive and happier.