How to Create the Perfect Environment for a Good Night’s Sleep

by Royane Real

To sleep really well you need to have a bedroom that is truly a restful place.  Your bedroom is not the place to keep your computer and television set if you want to relax at night.  Watching television late at night and having your computer in your bedroom can keep your brain too stimulated to fall asleep. 

Be sure that your bedroom gets really dark at night, and really quiet.  Too much light and too much noise can keep you from resting well. 

Be sure you have good ventilation so your brain gets lots of oxygen.  Breathing stale, recycled air all night will leave you feeling groggy and unrefreshed in the morning.

Do you have a good mattress?  If your mattress is lumpy and bumpy, and sags in the middle, you’ll spend a lot of time tossing and turning trying to get comfortable, and you may wake up feeling sore and exhausted.

Investing in a good mattress can greatly improve your quality of sleep and will improve how refreshed you feel in the morning.

Sometimes there are medical reasons for poor sleep.  If you wake up feeling as tired as you were the night before, you may be suffering from a medical condition such as sleep apnea or fibromyalgia. 

If you wake up in the middle of the night unable to get back to sleep, this may be a symptom of clinical depression.

If you suspect you may have any of these problems, consult a doctor.

Sleep Tips

Here is a summary of the basic advice that sleep experts give:

·       Try to go to bed at the same time every night, whether it is a work night or a weekend. 

·       Try to get up at the same time every morning.

·       Keep your bedroom quiet and comfortable.  

·       Make your bedroom a sanctuary reserved only for sleep and sex.  

·       Keep your television set and computer out of your bedroom.

·       Exercise your body daily for at least half an hour.

·       As your bedtime approaches, it is time to slow down mentally and physically. 

·       Avoid having arguments or emotional upsets before bedtime. 

·       If at all possible, avoid jobs that have shift work.

·       Avoid taking alcohol or stimulants before your bedtime

·       Don’t drink anything with caffeine after lunch time.

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