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Sense of Peace/Safety

Not feeling over stimulated or anxious begins hours before bed. You should have an electronic moratorium one hour prior. It is a good idea not to read or consume emotionally jarring entertainment during the late evening. Before you are too tired and risk falling asleep, take time to wind down and relax.

Your bedroom should also connote safety. Repainting the room darker, matte-finish, "cozier" colors may help. Your walls should have peaceful items on them, and the room should be "neat," or uncluttered. You may find that being surrounded by pillows makes you feel safer than having just a single sheet--some of this is subjective.


In the era of "light pollution" we have to be especially careful to make our room as dark as possible--even small blue lights affect the brain and the quality of sleep we get.

Temperature and light are natural cues for sleep mode. As the light fades, our bodies need to experience an internal temperature drop, which triggers melatonin. A room in the mid-60s is best to facilitate this drop. There are now temperature controlled gel-mattresses that can help with this as well.

Quiet/White Noise

Noises call us into action--your ears keep receiving sounds while you sleep, but they only nudge your brain if those sounds are dynamic enough to warrant attention. The T.V. is not white noise. There are many mobile apps that simulate every type of peaceful noise you can imagine from a rainstorm to a trickling brook. Try one of those.

Comfortable/Relaxed body

Ever tried sleeping on a flight? They call them "red eyes" for a reason--you it's hard to get good sleep when you're upright and often between two strangers.

Comfort is essential to sleep. Your body has to tense up and readjust if you are not comfortable. The most consistent reported factor to comfort during sleep according to the National Sleep Foundation was having a good mattress. No matter how great your environment, if you are tossing and turning then you are not making it through all of the sleep cycles. After you get a new mattress, try out some more comfortable sheets and pillows. You can fight sleep with poor habits, but you risk poorer performance in every facet of life.

Not sure what mattress type is best for you? Come in and we'll help you figure out what type suites you for a good nights sleep.

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