Make Your Bedroom a Sleep Sanctuary
Your bedroom should be quiet and relaxing. Unwelcome noise or light, an uncomfortable or worn-out mattress and foundation, or a room that's too warm or too cool can prevent you from getting the good night's sleep you need.
Is your bedroom conducive to a good night's sleep? Take these four factors into consideration when evaluating your sleep environment - they make all the difference:
Mattress and Foundation: Be sure your mattress and foundation meet your needs for both comfort and support. If you sleep with a partner, your mattress should allow both of you enough space to move easily.
Pillow: Just as your bed should provide support for your body, your pillow should give you the right cushioning to position your head and neck properly. It should hold your head in the same position to your shoulders and spine as if you were standing with correct upright posture.
Light: Light is one of the body's most powerful time cues. The rising sun can wake up the brain long before the alarm goes off. A dark room is the most conducive for sleep - day or night.
Noise: Sudden, loud noises from inside or outside the home can disrupt sleep. Steady, low sounds, such as the whir of a fan or air conditioner, are soothing because they help block distracting noises.
Temperature: The ideal bedroom temperature is 60 to 65 degrees Fahrenheit (16 to 18 degrees Celsius). A room that's too warm or too cool can disrupt comfortable sleep.