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MAKE YOUR BEDROOM A HAVEN FOR SLEEP
Is your bedroom conducive to a good night’s sleep? Here are some factors that can make a difference:
Mattress and Foundation Be sure your mattress and foundation meet your needs for both comfort and support. If you sleep with a partner, your mattress should allow both of you
enough space to move easily.
Light Light is one of the body’s most powerful time cues. The rising sun can wake up the brain long before the alarm goes off. A dark room is the most conducive for sleep – both day or night.
Noise Sudden, loud noises from inside or outside the home can disrupt sleep. However, steady, low sounds, such as the whir of a fan or air conditioner can be soothing because they help block out distracting noises.
Temperature The ideal bedroom temperature is 16 to 18 degrees Celsius (60 to 65 degrees Fahrenheit). A room that is too warm or too cool can deter you from getting a comfortable sleep.
Four R’s to a Restful Nights Sleep:
Regularize your sleep-wake patterns. Get up at the same time daily. Avoid naps unless they are regular. Try to sleep the same amount of time each night. Find the perfect amount of sleep for you and stick with it.
Ritualize cues for good sleep. Keep your environment quiet, dark, cool and safe for sleeping. Go to bed only when you are sleepy.
Relax. Find ways to reduce stress and control tension. Learn some relaxation techniques.
Resist behaviours that interfere with sleep: keep away from alcohol, tobacco and caffeine. Avoid strenuous exercise within three hours of bedtime. Avoid heavy meals before bed.