According to Consumer Reports Magazine, over 27% of U.S. adults have trouble falling or staying asleep most nights. The wrong bedroom setup could be the cause of the problem and limiting the quality and quantity of sleep.
Start with your curtains; they are crucial for a good night’s sleep. Some bright colors look great, but when it comes to blocking the light they don’t do the job. Sleeping in a dark room is a key factor to a good sleep cycle. According to Dr. Dianne Augelli, a sleep physician at Weill Cornell Medicine in New York, “the idea is to use the blackout curtains so that your sleep isn’t disturbed prior to your wake time.” In a study published in the Journal of Clinical Endocrinology and Metabolism, “room light exerts a profound suppressive effect on melatonin levels and shortens the body’s internal representation of night duration.”
Auditory pollution is another sleep disruption. Fortunately there are multiple options to combat a noisy bedroom. There are multiple designs of earplugs, and if one type is uncomfortable, there are others to experiment with. If your sleeping partner is a snorer, this can be a lifesaver. While he or she is sawing away during the sleep cycle, it’s much better for you to be snoozing nearby, rather than trying to catch a few painful winks in the bathtub. Another option is to turn on a fan or buy a white noise generator. Some white noise generators come with a variety of pre-programmed sounds such as rain, waterfalls or ocean surf.
Sheets should be in a comforting, soothing color. Invigorating hues—red, orange, purple—are discouraged. Preference should be given to quiet and soothing shades–white, blue, aqua, or teal.
Important consideration should be given to a supportive, comfortable pillow. Old, lumpy pillows are not conducive to sleep, as they don’t offer the proper support necessary to keep from tossing and turning. Specific pillows are available for different sleep postures, and can be a greatly assist in reaching a relaxing slumber.
According to Prevention Magazine, 60 to 67 degrees F is the optimal temperature for the perfect sleep! The higher you set your thermostat, the less sleep you’ll get. And with a cooler temperature you’ll have the side benefit of shaving a few dollars off your heating bill in the winter.
If ongoing hot flashes are wreaking havoc with sleep quality, the good news is that there are special mattress toppers and pillows available–some are filled with gel or specialized foam designed to wick away heat. There is no pleasure trying to doze through sweat induced episodes that occur every few minutes! KAYA mattresses were uniquely designed to keep you cool at night using thermo-gel technology. You’ll avoid the hot-cold battle during the night, and sleep comfortably while being cooled off according to your natural body temperature.
Arthritis is another ongoing enemy of solid sleep. A bedroom equipped with an adjustable bed might be a helpful answer. It’s not a lot more than the cost of a regular quality-made mattress. Some companies offer a built in massage option, which could be the balm for an aching back.
A good mattress that fits your specific body requirements is very important. It’s amazing how essential (and often ignored) this simple fact is.
No one wants to bother, but there’s a good reason to make your bed. The National Sleep Foundation poll found 70 percent of people said they make their bed every day, and the consistent bed-makers were 19% more likely to report getting a good night’s sleep compared to those who didn’t.
Take advantage of these simple tips for a relaxing trip to dreamland!