10 Do's & Don'ts Of The Bedroom

For fully restorative sleep, you must properly set the stage for the theater of the night.

- Dr. James B. Maas, professor and chairman of Cornell University' Department of Psychology

1. Noise
• Keep your bedroom quiet
• Any sound exceeding 70 decibels can stimulate your nervous system, send signals to the rest of your body and keep you awake at night
• If you can't avoid noise from traffic, neighbors or roommates, try earplugs or keep a radio near your bed



2. Light Level
• Too much light can cause sleeplessness
• Try using dark fabrics to shade out light or eyeshades
• Eliminate televisions and laptops -- these also cause your stress level to increase!



3. Temperature:
• An ideal temperature for sleeping is 65 degrees
• Temperatures that are too warm or too cold can reduce your total sleep time



4. Humidity Level:
• An ideal relative humidity level is between 60 and 70 percent
• You may want to buy a humidifier or de-humidifier depending on your needs



5. Security:
• Extra protection on your doors or a working smoke alarm will make a difference in how secure you feel at night and help you sleep easier.



6. Clocks
• Hide illuminated clocks from view to avoid clock-watching. This leads to anxiety!



7. Colors, Décor & Cleanliness
• You may want to select colors in your room that you associate with peace and ease. For example, some people choose blue because it reminds them of the ocean.
• Keep your bedroom clean and clutter-free! Piles of bills, clothes or reports induce stress
• Family photos, portraits or peaceful décor create a restful environment



8. Bedsheets:
• Clean, cool and soft is the way to go with sheets
• Common or popular fabrics are cotton, linen or polyester



9. Pillows:
• A good pillow gives you comfort and automatically puts you in a healthy sleep posture
• Sleep on your side with your spine straight or on your back maintaining the natural curvature of your spine
• Change your pillow when it no longer provides support and adjustability. It may be your favorite pillow but it won't be helping you sleep better!



10. Most important: Sleep on the right mattress!
• Age: You should change your mattress every 8 to 10 years when it no longer provides the comfort and support you need
• Beauty: Would you be embarrassed to show your mattress without the covers to your neighbors? A mattress's poor appearance is indicative of its poor performance.
• Comfort: Visit a Better Bedding to determine what good comfort feels like. After years of sleeping on the same sleep surface you may be desensitized to its comfort and support.