Crash Course: Bedroom Tips for a Better Night's Sleep

Check these bedroom trouble spots to sleep better.
November/December 2010
http://www.motherearthliving.com/Green-Homes/crash-course-bedroom-tips-better-nights-sleep.aspx
Prepare your bedroom for a good night's sleep by reducing incoming light, lowering the temperature and removing any clutter from around your bed.


Photo By Philip Gould

Trouble sleeping? Feeling tired? Check these bedroom trouble spots.

Light 

If you can see your hand after the lights are turned off, your bedroom is too light. Streetlights, nightlights and appliances can produce enough light to disrupt the production of melatonin, the hormone that helps regulate the sleep cycle, causing effects similar to jet lag.

Fix It: Move or cover light sources. If streetlights invade your bedroom, install lightblocking drapes. Also limit light exposure before bedtime. Being surrounded by electric light in the evening—even checking e-mail before bed—can reset your biological clock and make falling asleep difficult.

Temperature 

Heating the bedroom in cold weather isn’t just a waste of energy; it also messes with your sleep.

Fix It: A temperature of 65 degrees is ideal for sleep. Keep warm with a comforter or blankets that retain body heat.

Noise 

Sudden loud noises can awaken you, and even passing traffic can fragment sleep.

Fix It: Sleep as far as possible from the street and noisy appliances. Mask other sounds with earplugs, a “white noise” generator or a fan.

Visual Noise 

Clutter, visual distractions, stimulating colors, bright lights and TV can all distract sleepers.

Fix It: Paint your walls soothing colors such as lavender, blue or light green, and remove everything nonessential from your nightstand.

Shui that Feng 

If you’re not sleeping well, check the position of your bed, which may be a source of distress. Consider rearranging if your bed is:

■ Over the garage or entry.
■ Near a fuse box or other electrical source.
■ Aligned with doorways.