How to Create the Perfect Room for Sleep

Written by Dr Sandra Miranda, ND
Where you sleep is an important factor with a lot of power that contributes to how well you sleep. By improving your sleep environment, you can change what is keeping you awake.
Tossing and turning can be directly related to the mattress you sleep on. On the one hand, one that is too firm can cause you to constantly shift, trying to find a comfortable spot. A mattress that is too firm can be unyielding and cause body aches.
On the other hand, having a mattress that is too soft can cause backaches. You want a mattress that is good quality. You can never go wrong paying for the best mattress you can buy. But you need a sturdy, supportive box spring, too. A weak or older box spring can cause your mattress to wear in some places.
You will need the right kind of pillow for your bed in order to achieve optimal sleep. A lumpy pillow can lead to a neckache, headache or pain in your shoulders. You may wake throughout the night having to constantly fluff the wrong kind of pillow.
An unyielding pillow can be just as bad as a lumpy one. You can find ergonomic pillows that cushion your head and help you get a good night sleep. Base your pillow selection on the preferences you have for fillers and the sleep position you prefer.
Think “soothing” when it comes to bedroom accessories. Wall paint should be soothing and calming and promote sleep. Don’t choose vibrant paint colours for your walls because vibrant paints tend to excite the mind subconsciously. 
If there is something about the room that bothers you when you are awake, like a noisy ceiling fan, trade it out for a quieter one. The lighting in your bedroom is important. Your bedroom needs to be dark. This helps your body get into a cycle of associating a dark room with time to go to sleep.
Keep your bedroom at an adequate temperature, leaning on the colder side. A too cold or too hot environment is not conducive to undisturbed sleep and it can make falling asleep harder. 
Get rid of any bedroom clutter. Clutter bothers your subconscious and weighs on you when you are trying to go to sleep. Make organization and storage a top priority for your bedroom so that it is a peaceful haven for you to slumber in.
Some bedrooms become catch all rooms where all sorts of items are stashed. Take out anything that is not related to sleep. If you have exercise equipment in your bedroom, take it out.

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