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Is there an intersection outside your window with lots of noise? Does the bedroom side of your house face streetlights? Does your room feel stuffy at night? Combat this with the following accommodations: Purchase light blocking curtains. These are available through nearly any home furnishings retailer and can eliminate the intrusion of exterior light from synthetic sources. Get a white-noise device. There are commercially available devices that have setting for different sound types (i.e. rainforest, thunderstorm, crickets, ocean waves, to name a few). You can also get a box fan or small personal fan and run it in your room while you sleep. Install a ceiling fan. These circulate air and can cool the body, which assists the natural cooling associated with our sleep cycle. Choose soothing colors. Stay away bright, saturated colors for walls, furniture, and linens. Instead, focus on soft, cool tones that promote relaxation. Use ambient lighting. Overhead lighting can be harsh and counterproductive to sleep. Lamps are a good source for this, but recessed lighting inside wall molding is also an option. Install a dimmer switch. This gives you greater control over the level of lighting, which can have a positive impact on preparing your body for sleep. Avoid intense light. Don't install light bulbs exceeding 60 watts for a bedroom environment. Purify the air. For allergy sufferers, an air purifier is relieves symptoms that impede breathing and results in vastly improved sleep quality. Use a humidifier. In dry climates, a humidifier alleviates sinus conditions that prevent us from sleeping. They can also reduce occurrences of snoring. The first step to waking up easily in the morning if getting to bed the night before. Experts say to aim for between 6-8 hours nightly, so organize your evening activities around getting a full night sleep. Don't forget bedtime. Set a reminder for yourself when you want to begin winding down and heading for bed. Power down electronics. Stop using your phone, computer, or game system at least an hour before bed. Give your brain a chance to adjust to the lack of stimulation, which can motivate relaxation and sleepiness. What you do in bed and the types of linens and blankets you use can have an impact on the amount and quality of sleep you get. Below are some things to consider: Remember that beds are for sleeping. Studies indicate that reading or watching movies in bed can prevent sleep and associate our bed with stimulation rather than rest. Change bedding seasonally. Being too hot or too cold can have a negative impact on sleep. Be sure that your bedding is light enough to keep your body cool during warmer months and warm enough to keep you from shivering when it is cold. Get the right pillow. Are you a side sleeper? A stomach sleeper? Do you have neck problems? There are pillows designed to support any kind of sleeper. Choose the type that is right for you and ensure a good night's sleep. Get a foam mattress. Foam mattresses are quieter than traditional mattresses and great at muffling movement if you sleep with a companion. Avoid synthetic fabrics. While they may be cheaper and equally as warm, synthetic fabrics like polyester or rayon are non-absorptive and breathe poorly, meaning that we can become clammy and sweaty while using them. Always use cotton, bamboo, linen, or other natural fabrics to ensure optimum comfort while sleeping. Sleeping or dreaming in mild to moderate light means that we rest less and wake more depressed than we normally would. Turn off disruptive light. Disruptive light includes sleeping in a room lit by TVs, computers, nightlights, and streetlights, all of which have been shown to negatively impact mood of sleepers. Research has suggested that sleeping on your right side has a positive influence on dreams, decreasing mood dysfunction during the day. Want to adjust your sleep posture to the right side? Purchase a body pillow and put it on your left side. This will cause your body to roll to the right. Sleeplessness or delayed sleep can result from disrupted circadian rhythms. Taking melatonin can help re-establish healthy, normal sleep patterns. Ask your doctor or a pharmacist if taking an over the counter melatonin supplement before bed is a safe option.
Design your room for sleep. Go to bed at a reasonable time. Design your bed for sleep. Sleep in the dark. Sleep on your right side. Take melatonin.