Your bedroom can greatly affect the quality of your sleep.  Learn the dos and don’ts of having a sleep friendly bedroom.

Temperature: While there is no exact ideal temperature, most researchers say that more than 75 degrees Fahrenheit and less than 54 degrees will disrupt your sleep.  Overall, most sleep centers/specialists say that a slightly cool room helps most people get a good night sleep.  Explore various sleep temperatures to see what is ideal for you.  If you think you’ll be chilled through the night, use extra blankets.

Lighting: The quality of your sleep can be impacted by light.  Light triggers and influences the way your brain produces hormones that regulate your sleep cycle.  Research has shown that even a small amount of light can impact the quality of your sleep.  The lighting in your bedroom should mimic sunrise; it should be soft and not harsh.  Think about getting bedside tables and using them instead of overhead lighting.

Noise: Getting older makes us more susceptible to noise sensitivity, there are various ways to minimize noise:

• Use wax earplugs
• Listen to white noise
• Use heavy window curtains to block out street noise

Bedding: Quality sleep, like proper diet and exercise, is essential to your overall health (whether it’s mental acuity, emotional health or physical health). Your bed and bedding could be major obstacles to getting a good night sleep.

• If you have a mattress that is at least 5 years old, it may be time to invest in a new mattress.
• Pillows should be replaced every year.
• Check to see if your duvet cover and comforter are right for you.  If it makes you too warm in the middle of the night, you may want to go with a lighter comforter option.