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After a long day of hard work–or even play–it can be difficult to get a decent night’s sleep. Often, your bedroom can be one of the biggest culprits depriving you of your eight hours off-duty.[1]

A dark, cool, and quiet environment promotes healthy sleep. Take a look at your current bedroom set-up. Do you have curtains or blinds on your windows? Light is a trigger that tells your brain it is time to wake up. Decreasing the amount of ambient light that filters into your bedroom can help you sleep. Make sure your window coverings are fully drawn, or invest in blackout shades to deepen the darkness in your room.

How warm is it in the room? Sleep experts recommend that you keep your bedroom between 60 and 75° F. Keeping the temperature in that range lowers your body temperature, which can induce sleep. In addition, make sure there is adequate ventilation in the room.

Noise is a major sleep disruptor, whether it’s the local Sanitation Department making its rounds at 4:00 a.m., your upstairs neighbor discovering the joys of late-night flamenco, or your partner snoring beside you. Invest in ear plugs or a white noise machine/white noise app for your smart phone to counter the sonic interruptions.

Think of your bedroom at night as a sanctuary where your body can recharge for the day ahead. You’ll be glad…and well-rested!

[1] Retrieved on Nov. 27, 2017 from http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips.