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Sleep Health

8 Ways to Reorganize Your Bedroom for Better Sleep

By Robert Rosenberg

This article originally appeared on

Your bedroom environment plays a critical role in your ability to sleep well. For people who have trouble sleeping at night, simple changes to your bedroom can yield quick results. Design and organize your own sleeping space as a sanctuary where you can retreat from the stress of everyday life. These tips will help you reorganize your bedroom to promote good sleep hygiene so you can naturally improve your sleep every night and wake up feeling refreshed every morning.

1. Lighting:Cover windows with dark curtains, shutters, or fabric so that no light shines in. Exposure to dim light at night affects your moods, possibly pushing you to depression. Exposure to blue lights emitted from electronic devices also causes trouble sleeping. Of all light wave frequencies, red light is the least disturbing to moods and to sleep. Plug-in nightlights with red bulbs are available.

2. Room temperature: The cooler the room, within limits of comfort, the more likely you are to fall asleep. One of the major signals that occur with the onset of sleep is a drop in core body temperature. If your room is too warm, this drop is inhibited, making entering sleep more difficult. I suggest a room temperature of around 68 degrees because this harmonizes with the drop your body temperature about four to five hours into sleep.

3. Alarm clock: Watching an alarm clock is another problem when you cannot fall or remain asleep. It causes two sleep-opposing reactions: 1) calculating time, and 2) provoked anxiety due to mental rumination about how much sleep will I get or how will I function tomorrow. Place your alarm clock somewhere you cannot see it, like across the room with the face to the wall.

4. Sound: You need your bedroom to not only be cool and dark but also quiet. If a noise is making you have trouble sleeping, try earplugs, earphones, or generating white or pink noise to even the sound field so your ears won’t attend to the background contrast of environmental sounds. There are machines available to do so but for some the sound of a fan will do the trick.

5. Pets: Do not sleep with pets unless they contribute to your well-being. Do not compromise your health because of what you feel your cat or dog may want, need, or demand. Sleeping without them may be a difficult habit to break for all of you; but remember, you’re making the change for them as much as for yourself. You’ll be a much better caretaker and companion if you’re healthy and energized.