Waking up in the morning feeling refreshed is a great way to start your day. Although we spend a lot of time in our bedrooms doing things like browsing the Internet, watching television, and reading, its main purpose is for us to get a good night’s sleep. It is for this reason that your bedroom design should encourage relaxation and calm and be the place for you to wind down after a long day.

The bed you sleep in plays a key role in the quality of sleep you get each night. You should consider getting a new mattress if:

  • It is not large enough such as having two people sleeping in a twin bed
  • You have had it for more than 7 years
  • There are visible signs of wear and tear
  • Your mattress is too lumpy, hard, or soft
  • You wake up with aches and pains on a regular basis
  • When you sleep away from home, you sleep better than when at home

There are some fabrics that are more comfortable because they absorb excess moisture. Some of these fabrics are cotton, silk, and linen. Try to stay away from synthetic satin and polyester as they trap moisture and can make you too hot. You should also use colors that are peaceful and relaxing when purchasing your bed sets, pillows, and throws. If you have mold or dust allergies, it is recommended that you use allergen-proof pillow covers and mattress pads. In addition, be sure to wash your bedding often to minimize your exposure to allergens that will affect your sleep.

Clutter in your home can cause anxiety and make you feel out of control. If your bedroom is cluttered or disorganized, it can interfere with your ability to relax and fall asleep. You might look around your bedroom, see all the clutter, and think about how much you need to clean it up. Make sure your mail, bills, and other papers are not in your bedroom. Keep them in a home office if you have one, or another place that you can’t see from your bed. Keep your dirty clothes in a hamper inside your closet instead of thrown all over the floor. You can also keep odds and ends in a drawer in your nightstand, on a shelf in your closet, or in a basket to keep your bedroom neat. By keeping your bedroom neat and uncluttered, you don’t have to worry about tripping over anything if you wake up in the middle of the night. Don’t let too much clutter in your bedroom deprive you of much-needed sleep.

When it is too hot in your room it really does affect the quality of your sleep. Did you know that the body’s temperature drops as you drift into sleep? Keeping the temperature in your bedroom cool can help you fall asleep quicker and stay asleep longer. Experts suggest lowering your thermostat 5 to 10 degrees at nightas compared to where you have it set during the day.You also don’t want to be too cold because it will also affect the quality of your sleep. Try having layers of sheets, blankets, and comforters to you can take off or add covers as the night goes on. Instead of keeping your air conditioning on during the summer months, on nights that are a bit cooler, try installing and using a ceiling fan and opening your windows to get a cool breeze.

Your internal clock is controlled by your Suprachiasmatic Nucleus and is based on the light signals received by your eye’s optic nerves. When exposed to light, your body delays the release of melatonin, produces cortisol, raises your body temperature, and initiates wakefulness. Try to keep glowing electronics and digital clocks from view so as not to interfere with your sleep cycles. When you wake up in the middle of the night, it is better to have a night-light in the hallway than to turn on your overhead light so as not to disrupt melatonin levels and your sleep. If you must keep your cellphone in your room, keep in screen-side down so your sleep will not be disturbed by it lighting up when messages, texts, or app notifications come in.

The best thing you can do is listen to your own body and not the experts because everyone is different. See which suggestions work for you and try to make those changes. As those changes enable you to have a full, deep sleep, you will wake up refreshed and ready to tackle your day.

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